Contrary to popular belief, high blood pressure or hypertension is a disease that doesn’t only affect the old; high blood pressure can affect anyone who has an unhealthy diet, resorts to excessive consumption of alcohol and tobacco, and those who are obese or overweight. When left untreated, high blood pressure can damage your brain, kidneys, eyes, heart, and arteries.
As mentioned in My PH Team, high blood pressure is a chronic disease that comes in many forms. This means that you will be living with high blood pressure all of your life once you’re diagnosed with the disease. All you can do is control its symptoms with proper medication, make healthier lifestyle changes, and regularly check in with your doctor.
For you to live a life that’s free from any symptoms of high blood pressure, exert time and effort to maintain a healthy heart by eating more of the following:
The nutrients found in salmon are another reason for you to add fish to your diet. Salmon is a great source of omega-3 fatty acids, which lowers the risk of abnormal heartbeats, slows down the growth of plaque in the arteries, and even lowers blood pressure. Moreover, omega-3
fatty acids can also reduce blood clotting and decrease your risk of heart attack and stroke.
When adding salmon to your diet, a serving of 3.5 ounces of cooked fish is enough for a day. Depending on your preferences, you can grill it with your favorite rub, marinate it overnight, or chop some and, then, add it to your pasta. You can even slice bite-sized portions of salmon and mix them into your salads for a protein punch.
For individuals who no longer have the time to make heart-friendly meals from scratch, oatmeal can be a godsend. Oatmeal is a very staple meal as you can eat it any time of the day. You can enjoy oatmeal in the morning or evening, and add any fruits and milk to the mix. You can even use oatmeal as an ingredient for your cookies, bread, or meatloaf.
As for its health benefits, countless studies were already published to support the claims on how oatmeal can improve your heart health. This food is rich in magnesium, iron, and potassium, which are nutrients that are vital to keep your heart functioning and safe from age-related diseases.
Although eating fast food items as your snacks can be very filling, these can have adverse effects on your health. Fast foods are usually high in calories that can cause inflammation to your veins, making it hard for your heart to function properly. You can steer clear from this direction by swapping fast foods with almonds for your snacks.
Almonds are healthier alternatives because these are known to lower blood cholesterol, and contain high levels of fiber, calcium, magnesium, and vitamin E. You can also enjoy almonds in a lot of ways – you snack on a healthy trail mix, add them as toppings on your salad or yogurt, or sprinkle them on a quinoa or rice dish.
4. Red Wine
As long as taken in moderation, red wine can actually be very beneficial to your heart. Red wine is packed with different types of flavonoids that help maintain the health of your blood vessels as you age and prevent blood clots. This drink can also lower your risk of coronary heart disease, one of the leading causes of death in the United States.
With the number of diet fads being introduced in the market today, tofu is becoming more and more popular among health-conscious individuals. But, are you aware that eating tofu regularly can also benefit your heart? This works because tofu is packed with heart-friendly nutrients, such as calcium, niacin, folate, and potassium.
You can either marinate thin slices of tofu and grill them afterward, or add tofu to some of your favorite veggie stir-fry dishes. You can also add slices of tofu to your sandwiches, or cubes of tofu to your pasta dishes and salads.
6. Brown Rice
Contrary to popular belief, eating rice isn’t always harmful. In fact, brown rice is essential for a healthy diet because it provides fiber, magnesium, and B-complex vitamins. All of the nutrients found in brown rice can help reduce the risk of heart diseases and keep your heart healthy.
Talk To A Doc
Although the foods listed in this article are generally healthy and safe, it’s always best to speak to your doctor first if you plan on making drastic changes with your diet. They can provide pieces of advice that will make it very easy for you to take care of your heart and avoid any health risks during the process.