Do you know which is the common risk factor to cause diseases?
Here’s a shocking answer to it. Yes, it is nothing but “High blood pressure (also known as hypertension)”. Having high blood pressure put victim to higher risk for heart disease, loss of vision, heart failure and many more problems. However, this silent slayer takes away nine million lives every year and the victims are going up day by day.
According to a report published in Heart.org, high blood pressure is one of the common risk factors for stroke. In fact, the fifth leading cause of death in men and third for women.
It is expected that millions of people will suffer from the severity of high blood pressure as an inescapable part of ageing.
High blood pressure plays a vital role in human health. It is a growing cause for countless fatal conditions.
Hence, controlling blood pressure is important to live a healthy life. But how to control problem? With a change in environment, peer pressures, genetic problems, or lifestyle burden. How one can manage blood pressure? Maintain good health?
Your answer is ‘Diet’.
Diet is an imperative alternate to balance eating, besides, to manage high blood pressure. Maintaining a healthy diet, customize to your body needs promotes balance health and reduce the intake of medicine.
For many beginners, the word diet may seem to confuse. If you are new to diet and struggling through the problem of high blood pressure, then you may try a Vegan Diet.
Can you believe that having a vegan diet can help you maintain your blood pressure and reduce its risks?? Well, keep reading to find out how a vegan diet for high blood pressure can help.
Many researchers studied the relationship between blood pressure and diet. It divided the study into people eating animal-based diet, while another group of people consuming a plant-based diet. The result of the study suggests, a group of people with a vegetarian diet have lower blood pressure compared to those eating an animal-based diet.
Group of people eating plant-based eating have 4.7mmHg lower diastolic blood pressure and 6.9mmHG lower systolic blood pressure as compared to the ones who consuming meat (Non-veg diet). The data represents a major difference that can radically lower a person’s risk for heart disease and even death. Hence, according to the findings, adopting a vegan (vegetarian) diet is a healthy approach to reduce high blood pressure naturally.
But what is a vegan diet? Or what is the best type of vegetarian diet one should adopt that will lower and maintain blood pressure? Or why do you need to follow a vegan diet to reduce blood pressure?
So let me answer them one by one.
What a Vegan Diet is?
Vegan diet (also known as a plant-based diet) is not a modern diet. As its name suggests, nothing but eating any plant-based foods, such as fruits, vegetables, grains, and legumes. A vegan diet comprises produce from plants and not animals. For example, fruits, vegetables, and nuts. Animal products like dairy, meat, and eggs not considered as a vegan diet.
How Vegan Diet Help You Reduce Blood Pressure?
You can say as a trend or need, the vegan diet is popular nowadays. It is no surprise why people adopt a vegan diet.
As we all know, vegetables and fruits are rich sources of potassium. In fact, potassium is an essential nutrient for our body to maintain healthy blood pressure. In addition, plant-based foods are low on sodium & fat levels and are free of cholesterol too.
When you avoid non-veg food (meat) or dairy products, it automatically reduces the blood’s viscosity that makes it easier for the heart to pump the blood faster and better, which results in regulating normal blood pressure. As vegan food is rich in fibre, it improves digestion and makes you feel full in less quantity that can help you in reducing your weight.
What are the best Vegan foods to reduce high Blood Pressure?
The best way to reduce high blood pressure is by avoiding highly processed foods and focusing on whole food items. To achieve a healthier heart and controlled blood pressure, dietitians advice to add Vegan food items to your regular diet including
- Fruits and vegetables
- Whole grain bread, rice, pasta
- Nuts and seeds
- Quinoa, oatmeal, oats
- High protein dairy products like fresh cheese or Greek yogurt
- Chickpeas or hummus
What are the various Vegan Diets for low blood pressure available?
- Whole food vegan diet: This diet includes the consumption of a variety of whole plant foods such as vegetables, fruits, nuts, seeds, whole grains, and legumes.
- Raw food vegan diet: This diet includes the consumption of raw vegetables, fruits, nuts or seeds, baked at temperatures below 48°C (118°F).
- 80/10/10 diet: This diet is similar to a raw food vegan diet but in this, limits fat-rich plants and depends on soft greens and raw fruits.
- The starch solution: It’s a similar diet to 80/10/10 but includes cooked foods like rice, potatoes, and corn in place of fruits.
- Raw till 4: It is a low-fat diet, again similar to 80/10/10 diet but in this, you can consume raw foods only up to 4 pm and can eat cooked plant items in dinner.
- The thrive diet: It is a raw-food vegan diet, in this, you can eat whole or plant-based foods that are cooked or raw.
- Junk-food vegan diet: This diet includes relying only on mock meat, vegan desserts, fries, cheese, or other processed vegan food items.
As you can see, in this fast-moving world, no one has time to focus on health and lifestyle. However, if you continue the unhealthy practice, you are nothing but pulling yourself towards the bad health by gaining weight, which will ultimately become a reason for your high blood pressure. You can now control the problem by shifting to a Vegan Diet.
So, what are you waiting for! Adopt the vegan diet today and say yes to a healthier and happier life.
How to Get Started with a Vegan diet?
Reach InstaFitness – India’s leading destination for an online dietitian to get customize a vegan diet plan for reducing blood pressure. Our certified dietitian will curate custom meal plans for your diet goals. If you want to lose weight, gain muscles, or get fit – we will help you get you in the best shape. For more details contact us Here
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