The ONE organ responsible for high blood pressure.
Planning a Low Carb Dinner if you have High Blood Pressure
In a previous small pilot study, it was found that a low carbohydrate diet was associated with significant improvements in blood pressure, weight, 'deprescribing' of medications and lipid profiles.
NEW YORK (Reuters Health) - Carbohydrate-rich diets are associated with slightly higher blood pressure than diets rich in monounsaturated fats, according to the findings published in the American Journal of Clinical Nutrition.
What is Blood Pressure?Blood pressure is the force with which your heart pumps blood throughout the body. It is a necessary factor that plays a crucial role in maintaining overall health. Blood does not circulate across the body without pressure. Without this pressure, nutrients and oxygen do not reach the tissues for the body’s regular functioning. Blood pressure has an essential function in the body, so it is imperative to control it and make sure it is in the normal range. The normal and healthy range of blood pressure is 120/80 mm of Hg. High pressure indicates an imbalance and risk factors for multiple diseases. It includes heart attack, brain diseases, stroke, diabetes, obesity, etc. Furthermore, it can also result in renal failure. This article explores the effect of a low carbohydrate dinner diet and how it regulates high blood pressure.
A Low Carb Diet and High Blood PressureCarbohydrates are one of the significant sources of energy. A study shows that a low carbohydrate diet regulates high blood pressure level significantly. A low carb diet has a moderate amount of protein and high amount of healthy fats. Hence, incorporating the right carbohydrates in the recommended amount may help regulate high blood pressure. However, it also governs the associated disorders like obesity, cardiac diseases, diabetes and likewise. The benefits of a low carbohydrate diet are listed below.
Weight LossA low carb diet effectively helps lose weight and prevent obesity. A study noted that high blood pressure is associated with weight gain and obesity. It also suggests that a mild reduction in the ingestion of carbohydrates reduces your abdominal fat. A low carb diet can contain a high amount of dietary fiber, which when eaten make you feel fuller for a longer duration. As a result, it prevents unhealthy binge eating. Fibres also help lower insulin levels. Moreover, a low carb diet generally leads to higher potassium intake, eliminating excess fluids from your body. All these factors enhance weight loss.
Suppresses AppetiteStudies observed that you tend to eat less on a low carb diet due to the dietary fibre and healthy fats. These along with high quality proteins keep you satiated for a long time, preventing you from overeating or consuming more calories than you strictly require.
Reducing TriglyceridesTriglycerides are unhealthy fats that circulate in our blood. One of the prime reasons for high triglycerides levels is a higher intake of carbohydrates. Low carbs in our diet tend to reduce triglycerides. Additionally, a low carb diet has healthy fats or good cholesterol (HDL). High levels of HDL lower the risk of cardiac diseases. A high fibre diet is important as dietary fibres are efficient in eliminating low density lipids (LDL) or bad cholesterol from your body. They bind with the unhealthy fats and get excreted. As a result, it prevents the accumulation of fats in your blood. Accumulation of fat along blood vessels spikes your blood pressure.
Helps Burn More FatA study notes that low carb food helps enhance fat burning. That is because carbohydrates are the primary source of energy. On a low carb diet, the body burns its stored fat for energy.
Low Carb Diets for High Blood Pressure: Foods you can include
Vegetables:Any vegetable that grows above the ground is lower in carbohydrates than root vegetables. In addition, most vegetables are high in essential minerals, vitamins and antioxidants. Therefore, they are effective in combating various disorders, including high blood pressure. Some of the best vegetables to consume are tomatoes, bell peppers, green leafy vegetables, cauliflowers etc. Potassium is an essential element present in most vegetables. It helps dilate the blood vessels to facilitate smooth blood flow. Furthermore, vegetables are rich in antioxidants that are compounds that prevent radical cell injury. A radical cell injury damages the blood vessels resulting in blood pressure and arterial disease. Thus, it is essential to consume low carb vegetables to prevent blood pressure rise in your body.
Fruits:Not all fruits are low in carbohydrates. However, you may include most of them in your low-carb diet due to their nutritional benefits. In addition, they contain natural sugars like fructose and glucose, which don’t harm you the way refined sugar does. Apples, citrus fruits, berries, avocadoes, kiwis, peaches, etc., have fewer carbohydrates. They are full of essential minerals like potassium, manganese, magnesium, and antioxidants. Additionally, they are dense in high fibres. All these attributes contribute to lowering high blood pressure.
Poultry, Meat and Seafood:Poultry products and lean meats are low in carbohydrates and high in protein. Fatty fish not only have low carbohydrates but are rich in omega-3 fatty acids. They are the healthy fats that combat bad cholesterol in your body. You may include salmon, sardines, shrimp, tuna mackerel etc., in your low carb diet.
Nuts:Nuts are high in dietary fibre, magnesium, potassium, manganese and antioxidants. Plain, unsalted nuts are low in sodium and contain healthy fats. They have a high content of omega-3 and omega-6 fatty acids. Study shows that nuts have properties to lower high blood pressure. Almonds, cashews, peanuts and walnuts are best for a low carb diet.
Beans:Studies found that beans are effective in lowering high blood pressure. They are excellent sources of dietary fibre, helping you lose weight and control your cholesterol level. They are also rich in antioxidants. Kidney beans, black beans, garbanzo beans and lentils help prevent heart diseases.
Low Carb Dinner RecipesA low carb dinner is healthy and simple. It helps your body regulate energy levels.Studies show that blood pressure levels elevate after meals, especially if they contain a ton of sodium. Therefore a low carb meal is recommended. Here are a few delicious and easy dinner meals that can help lower your blood pressure. They are full of nutrients for a perfect heart-healthy diet.
Chickpea Quinoa Salad
- Serves: 2
- Calories: 267 kCal per serving
- Carbohydrates: 50 grams per serving
- Preparation Time: 5 minutes
- Quinoa (cooked): 1 cup
- Chickpeas (cooked): ½ cup
- Tomatoes (chopped): ½ cup
- Red chillies (crushed): ½ tsp
- Cucumber (sliced): ½ cup
- Lemon Juice: 1 tbsp
- Salt: ¼ tsp
- Ground Pepper: ½ tsp
- Add quinoa, chickpeas, cucumbers and tomatoes to a bowl.
- Mix lemon juice, ground pepper, salt and crushed chillies in another bowl.
- Add the dressing to the salad ingredients and toss well.
- Serve immediately or cool it in the fridge before serving.
Vegetable Hummus Sandwich
- Serves: 2
- Calories: 300 kCal
- Carbohydrates: 39.7g
- Preparation Time: 5 minutes
- Whole-Grain Bread: 4 slices
- Hummus: 4 tbsp
- Cucumber (sliced): ¼ cup
- Carrot (shredded): ¼ cup
- Leafy Greens of Your Choice: ¼ cup
- Bell Pepper (sliced): ½ cup
- Spread hummus on the slices of bread.
- Add salad greens and other vegetables on top of 2 of the slices and cover with the remaining 2 slices.
- Slice the sandwiches in half.
Mix Vegetable Soup
- Serves: 2
- Calories: 113
- Carbohydrates: 15.4g
- Cooking Time: 10 minutes
- Mushrooms (chopped): 1 cup
- Cauliflower (chopped): 1 cup
- Shallot (sliced): ½ cup
- Carrot (chopped): ½ cup
- Green Peas: ½ cup
- French Beans (chopped): ¼ cup
- Garlic (grated): ½ tsp
- Oil: 1 tsp
- Water: 2 ½ cups
- Ground Pepper: ½ tsp
- Heat a pan over a low flame.
- Add oil, mushrooms, cauliflower, carrot, green peas, and shallots.
- Saute the vegetables till slightly brown.
- Add salt and mix well.
- Add water. Then, cover and cook for 5 minutes or until cooked.
- Add lime juice on top and garnish with parsley.
- Best to eat while it is still hot.