Measures to take and foods to eat to control high blood pressure or hypertension

 High blood pressure affects the heart's pumping function and, if left untreated, damages the heart, brain and kidneys. Strokes are more common in patients with high blood pressure, so Dr. Shaziya Khan, Clinical Nutritionist and Board-Certified Diabetes Educator at Jain Multispecialty Hospital, proposed the DASH diet to control high blood pressure. She professed that according to DASH, the following diets can lead to healthy blood pressure reductions:

1. High in fruits and vegetables – Among these, banana, watermelon, beetroot, carrots, oranges, pomegranates, and amla are highly recommended, as these fruits and vegetables are high in potassium, and studies show that potassium-rich foods are important for controlling blood pressure because potassium reduces the effect of sodium. More sodium is also lost through urine by consuming potassium-rich food. The tension in the walls of your blood vessels is also reduced which helps to lower blood pressure. 

2. Inclusion of Fish - It has been discovered that oily fish like sardines and mackerel salmon can help protect our heart from disease as they are very high in an important type of polyunsaturated fatty acid called omega-3, which has been shown to help contribute to lowering of blood pressure.

3. Inclusion of low-fat milk - Dairy products contain important blood pressure-lowering nutrients, including calcium, potassium and magnesium. Dairy also contains a special type of protein called bioactive peptides that have been shown to have positive effects on blood pressure control, but remember that the DASH diet emphasizes low-fat and fat-free dairy. 

4. Reducing Fat Intake - One study found that a diet low in saturated fat and total fat (found particularly in ghee, butter, cheese, and red meat) significantly reduced blood pressure.  5. Reduction of Sodium - A salt intake of fewer than 5 grams (1 teaspoon) per day for adults helps to lower blood pressure. To limit sodium intake, one should limit foods high in sodium such as processed foods, baking soda, and salt-preserved foods such as papad, pickled shellfish, dried fish, stock cube sauce, and salted butter.

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