High Blood Pressure: 4 best food swaps you should consider to lower your BP levels

High Blood pressure aka hypertension is one of the common health issues across the world. The same is also known as the silent killer as the symptoms often get missed. Obesity, heavy alcohol drinking, smoking, older age, stress, lack of physical activity and genetics are some of the causes of it.

If you have more than 130/80 mm hg then you may be suffering from the same. If you notice headache, fatigue, vision issues, chest pain, difficulty in breathing and blood in urine, then you should get your blood pressure checked.

Aside from medications, one should also make simple lifestyle changes as the same can help to lower BP. Exercising, lowering the intake of salt, increasing the consumption of potassium-rich food items are some of the ways. Read on to know which are the best food swaps one can go for.

1 Veggie loaded lunch and dinner over frozen meals

Many people across the world opt for frozen food and ready to make packaged foods but the same is not good for health and also worst for people who have high BP. One should switch the same with home-cooked foods. Instead of grabbing packets one can make easy veggie or chicken stew as they are easy and nutritious. One should ideally stock potassium-rich food items as they negate the effects of salt. One should also include greens and veggies such as broccoli, capsicum, mustard greens, kale, lettuce, spinach, carrots, tomatoes, and mushrooms among others.

2. Nuts over salty fried snacks

Nuts and several seeds are rich in potassium and other nutrients which help to lower BP. So instead of having chips and other fried stuff, one can go for Pistachios, almonds, walnuts, peanuts, hazelnuts, walnuts, figs, cashews and peanuts among others. One can also go for chia seeds and flax seeds as well. However, make sure you don't season them with salt. 

3. Banana, Spinach and other smoothies over-sweetened and aerated drinks.

If you are suffering from hypertension, then instead of grabbing canned juice or an aerated drink one should go for yummy and healthy smoothies such as Spinach-Banana smoothie, Pomegranate-Apple smoothie and Beets- Ginger smoothie as the sweetened drinks have harmful preservatives, unwanted calories and more. We have earlier listed out some of the best smoothies in our previous article. Check it out right here.

4. Switch to herbs over salt

Health subject readers and blood pressure sufferers are aware that salt is like poison for high BP patients. So instead of salt one can go for healthy alternatives such as lemon juice, lemon zest, pepper, basil leaves, mint leaves, rosemary and cinnamon among others.

Aside from a healthy diet, one should also complement it with some physical activity every day. One can either go for running, brisk walking.

ALSO READ: High Blood Pressure: What is Labile hypertension and how to prevent it?

ALSO READ: High Blood Pressure: Impact of Hypertension on pregnancy

ALSO READ: High Blood Pressure: Here's why you should avoid THESE two drinks