Incorporate Whole Grain Foods in Your Diet to Lower Your High Blood Pressure

India is a nation that above all, caters to taste and health in its food, specific to a region and culture. When it comes to managing and reducing one’s blood pressure, there is a long list of foods one is advised to avoid. These foods can be consumed, but it is best for your health if you refrain from eating them. However, there is a long list of food for lower blood pressure, which can be included to make your system healthier and prevent any major blood pressure issues. 

Whole-grain foods are an important staple in Indian households and support a healthy dietary routine when added in your regular meals. It is rare in an Indian household that a day goes by without consuming a roti, chapati, poori, or anything made from whole wheat flour or whole grains. 

Sometimes it can be confusing to keep in check what you as someone suffering from blood pressure problems can or cannot consume. Read ahead to know more about whole-grain foods, the kinds of whole-grain foods you can add to your diet, and the ways you can do the same. 

Table of Contents: 

• What are whole grain foods?
• Whole Wheat Foods For Lower Blood Pressure 

1. Bread
2. Oatmeal 
3. Pasta
4. Cereal
5. Granola
6. Crackers

• How to Incorporate Whole Grain Foods in Your Diet?
• Conclusion 

What are whole grain foods?  

Whole wheat grain is the entire kennel which includes three components, namely the bran, the germ, and the endosperm. A wide variety of whole-grain items include corn, rice, as well as wheat. All these are good sources of food for lower blood pressure. The nutrient value for whole wheat flour is derived from the whole wheat grain which is why it has a high fibre content due to the presence of bran and germ within it. Apart from helping with blood pressure, whole wheat is also good for maintaining heart health, strengthening eyes, and ensuring a proper digestive process. 

Whole Wheat Foods For Lower Blood Pressure

Some whole wheat products or foods that help in reducing blood pressure include the following: 

• Bread: If you suffer from hypertension or high blood pressure problems, you should consider a diet of whole-grain foods, such as whole-wheat bread. It also reduces the risk of developing other serious diseases like heart attacks, strokes, heart failure, etc. In research conducted by the American Journal of Clinical Nutrition, it was found that people who ate three meals a day of whole wheat flour experienced reduced blood pressure in a mere 12 weeks than those who did not. 
• Oatmeal: Oats are good for hypertension as they have a type of fibre known as beta-glucan. It helps reduce levels of blood cholesterol and eventually blood pressure. According to research and a review of 28 trials, it was concluded that containing high levels of beta-glucan can reduce systolic (measures blood pressure in the arteries when heartbeats) and diastolic blood pressure (measures the blood pressure in your arteries when your heart rests between heartbeats).  
• Pasta: Although pasta is considered to be not the healthiest of the lot, with the right ingredients - it can make all the difference. Whole wheat flour in pasta increases the level of potassium in your body, linked to lowering blood pressure and risk of insulin resistance which reduces damage to your blood vessels as well.
• Cereal: Starting your day healthy with cereal is a great way to fight hypertension issues. Cereals, in addition to the nuts, raisins, fruits, can help lower blood pressure as it contains fibre and potassium. 
• Granola: Granola is a good way for food to lower blood pressure. Some high-fibre ingredients such as oats or flax seeds incorporated with granola help create a healthy meal that helps reduce blood pressure. 

How to Incorporate Whole Grain Foods in Your Diet?

In order to add more whole grains to your meals and boost dietary fibre, incorporate whole-grain foods with vegetables - brown rice and stir-fry vegetables or even whole wheat pita bread with hummus or a salad. 

Some other ways can be: 

1. Select foods rich in dietary fibre, such as whole-grain breakfast cereal, oatmeal or whole wheat bread. This will keep you fuller for longer hours. 
2. When selecting foods like slices of bread, buns, kinds of pasta, tortillas or other grain foods, choose more refined items for the same.
3. Try testing new items of grains in your diet, like buckwheat, millets, quinoa, or whole rye, etc. 
4. A great snack can also be made from whole grain. Popcorn, for example, contains great dietary fibre and has only 95 calories per serving. 

Conclusion 

It is important to keep in mind that there is a long list of food for lower blood pressure. When it comes to maintaining your health and reducing blood pressure, whole grain foods are the way to go. The above listed are some ways in which you can incorporate whole grain foods into your diet as well as different kinds of whole-grain foods you can add to your diet.

There are several more of these kinds of items you can find with the finest quality ingredients, all available on Vikram Roller Flour Mills. 

In order to know more about Vikram Roller Flour Mills’ products and operations, visit :- https://vikrammills.com/.