Its estimated that nearly half of American adults attempt to lose weight each year (1).

One of the best ways to lose weight is by changing your diet.

Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

What's more, many offer health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you shed weight and improve your overall health.

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.

Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500600 calories twice per week.

How it works: Intermittent fasting restricts the time youre allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss unless you compensate by eating too much food during allowed eating periods.

Weight loss: In a review of studies, intermittent fasting was shown to cause 38% weight loss over 324 weeks, which is a significantly greater percentage than other methods (2).

The same review showed that this way of eating may reduce waist circumference by 47%, which is a marker for harmful belly fat (2).

Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3, 4).

Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5, 6).

Downsides: In general, intermittent fasting is safe for most healthy adults.

That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.

Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.

How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.

There are no clear-cut rules for the flexitarian diet, as its a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.

Many of the restricted food groups are high in calories, so limiting them may aid weight loss.

Weight loss: Research shows that plant-based diets are effective for weight loss (7, 8, 9).

A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products (10).

Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet (10).

Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat (11, 12, 13).

Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets (14, 15, 16, 17).

Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian approach or proper supplementation can help account for these nutrients.

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18).

How it works: Low-carb diets restrict your carb intake in favor of protein and fat.

Theyre typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass (19, 20).

In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis (21).

Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets (22, 23, 24, 25).

For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets (22).

Whats more, low-carb diets appear to be quite effective at burning harmful belly fat (26, 27, 28).

Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes (29, 30).

Downsides: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people (31).

In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (32, 33).

The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.

Its based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasnt evolved to process legumes, grains, and dairy.

How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.

Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat (34, 35, 36).

For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference a marker for belly fat by an average of 0.6 inches (1.5 cm) (37).

Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content (38, 39).

Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40, 41).

Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.

Like low-carb diets, low-fat diets have been popular for decades.

In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.

Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories (24).

How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients protein and carbs.

Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss (42, 43, 44, 45).

An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference (42).

However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22, 46, 47).

Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 714% fat led to an average weight loss of 14.8 pounds (6.7 kg) (48).

Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes (49, 50, 51).

Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome (52).

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss (53).

How it works: The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.

Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

Weight loss: Though its not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss (53, 54, 55).

For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet (53).

Other benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death (55, 56).

Downsides: As the Mediterranean diet is not strictly a weight loss diet, people may not lose weight following it unless they also consume fewer calories.

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.

While it doesnt restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight (57).

How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you must stay within your daily point allowance.

Weight loss: Many studies show that the WW program can help you lose weight (58, 59, 60, 61).

For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who received standard counseling (62).

Whats more, people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets (63, 64).

Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.

Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Also, its flexibility can be a downfall if dieters choose unhealthy foods.

Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.

While the DASH diet is not a weight loss diet, many people report losing weight on it.

How it works: The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake.

For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.

In addition, youre allowed to eat nuts and seeds 23 times per week (65).

Weight loss: Studies show that the DASH diet can help you lose weight (66, 67, 68, 69).

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 824 weeks than people on a control diet (70).

Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer (71, 72, 73, 74, 75, 76).

Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure (77, 78).

Many diets can help you lose weight.

Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term.

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The 8 Best Diet Plans Sustainability, Weight Loss, and More

Health

Posted by webadmin on March 19th, 2020 | Add Comments

Many people find themselves wanting to go on a diet to lose extra pounds gained over the holidays. Gym membership skyrocket around January or February, and Google searches for the latest diets are on the rise as people seek to shrink their waistlines. Yet, after a few months, most people have quit their diets and or up to the same eating and exercise habits. So, what is it that makes people give up?

Take a look at some of the most common reasons why people call it quits on their diets and what you can do to change your fate.

Lack Of Patience

In todays society, many people expect instant results. Far too many people have unrealistic expectations of the progress they can make in a short time. However, the safe way to lose weight is always slow and steady rather than overnight.

Avoid stepping on the scale only a few days after starting your diet. Instead, weigh yourself once every two weeks and rely on the way that your clothes fit to see if your diet is working.

Being Too Drastic

The way to lose weight is by effectively changing your lifestyle habits. However, its important not to drastically change the way you live to the point that is impossible to keep up with period extreme diets, and elimination diets arent sustainable ways of living. Instead, try to find a diet and lifestyle choice that will work for you long term. Youll be much more likely to see and maintain the results that you want.

Binging

Often, people feel so deprived on their diets that after a few days, they give in to a binge. However, when you put in the effort of following a strict diet for several days, only two erase all your hard work with stuffing yourself, then theres no point in dieting.

Dont use cheating as a reward system once you make progress; its important to continue your restrictions until youve reached your ideal weight. At this point, you can start allowing yourself a little wiggle room.

No Diet Buddies

Studies show that people are much more likely to stick to a diet and exercise program if they have a support system. When you have a friend or family member whos taking on the same commitment as you, you can help support each other during moments of weakness when you feel like giving up. If youre surrounded by people who are eating junk food, and youre eating a salad, it wont be long until you cave. However, when youre around people that are also making the same healthy choices, it becomes much easier to stick to them.

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5 Most Common Reasons People Give Up On Their Diet - Taste Terminal

Menopause is a biological process marked by the cessation of menses and a natural decline in reproductive hormones in women. It can be accompanied by symptoms like hot flashes, sleep problems, and mood changes (1).

Modifying your diet under the guidance of a healthcare professional is a simple strategy that may help balance your hormone levels and alleviate certain symptoms of menopause.

In particular, the ketogenic diet is a high fat, very low carb diet thats often recommended to provide relief from menopause symptoms.

However, it may also be associated with several side effects and not a great fit for everyone.

This article reviews how the ketogenic diet may affect women with menopause.

The ketogenic diet may be associated with several benefits, specifically for menopause.

Menopause can cause several changes in hormone levels.

In addition to altering levels of sex hormones like estrogen and progesterone, menopause can decrease insulin sensitivity, which can impair your bodys ability to use insulin effectively (2).

Insulin is a hormone thats responsible for transporting sugar from your bloodstream to your cells, where it can be used as fuel (3).

Some research suggests that the ketogenic diet may improve insulin sensitivity to promote better blood sugar control (4).

One study found that following a ketogenic diet for 12 weeks improved insulin levels and insulin sensitivity in women with endometrial or ovarian cancer (5, 6, 7).

However, its unclear whether the diet could offer similar health benefits for menopausal women without these types of cancer.

Another review reported that reducing carb consumption may decrease insulin levels and improve hormonal imbalances, which could be especially beneficial for menopause (8).

Not only that, but studies also suggest that insulin resistance may be linked to a higher risk of hot flashes, which are a common side effect of menopause (9, 10).

Weight gain is a symptom of menopause thats often attributed to alterations in hormone levels and a slower metabolism.

In addition to experiencing a decrease in calorie needs during menopause, some women may undergo height loss, which could contribute to an increase in body mass index (BMI) (11).

Although research on the ketogenic diet specifically is limited, some studies have found that decreasing carb intake may help prevent weight gain associated with menopause.

For example, one study in over 88,000 women found that following a low carb diet was linked to a decreased risk of postmenopausal weight gain.

Conversely, following a low fat diet was tied to an increased risk of weight gain among participants (12).

However, its important to note that the low carb diet in this study was not as restrictive as the ketogenic diet in terms of limiting carb intake.

Many women experience increased hunger and cravings during the transition into menopause (13).

Several studies have found that the ketogenic diet may decrease hunger and appetite, which could be especially beneficial during menopause (14).

According to one study in 95 people, following the ketogenic diet for 9 weeks increased levels of glucagon-like peptide 1 (GLP-1), which is a hormone that regulates appetite, in women (15).

Similarly, another small study noted that a low calorie ketogenic diet decreased appetite and levels of ghrelin, the hunger hormone (16).

However, more studies are needed to evaluate how the ketogenic diet may affect cravings and appetite in menopausal women specifically.

Some research suggests that the ketogenic diet may improve insulin sensitivity, prevent weight gain, and decrease appetite and cravings.

While the ketogenic diet may offer several benefits for women going through menopause, there are some side effects to consider.

First, research suggests that the ketogenic diet may increase levels of cortisol, which is a stress hormone (17).

High levels of cortisol can cause side effects like weakness, weight gain, high blood pressure, and bone loss (18).

Increased levels of cortisol can also increase levels of estrogen, a sex hormone that slowly starts to decline during menopause (19, 20).

This can cause a condition called estrogen dominance, meaning that your body has too much estrogen and not enough progesterone (another sex hormone) to help balance it out (21).

Although more research is needed in humans, one study in mice found that administering a high fat diet increased estrogen levels and weight gain, compared with a control group (22).

Excess levels of estrogen can decrease the production of thyroid hormones, which may cause side effects like low energy levels, constipation, and weight gain (23, 24).

This may be one reason why many women have difficulty maintaining weight loss in the long term on the ketogenic diet.

The ketogenic diet can also cause the keto flu, which is a term used to describe the set of symptoms that occur as your body transitions into ketosis, a metabolic state in which your body starts burning fat for fuel instead of sugar.

Furthermore, the keto flu could worsen certain symptoms of menopause, including fatigue, hair loss, sleep problems, and mood changes (25, 26).

Still, keto flu symptoms typically resolve within a few days to a few weeks and can be minimized by staying hydrated and getting plenty of electrolytes (25).

Keep in mind that the ketogenic diet is intended to be a short-term diet plan and should not be followed for extended periods.

Additionally, although the diet may result in temporary weight loss, many people often regain some weight back once they resume a normal diet (27).

Be sure to consult a healthcare professional before making any changes to your diet to prevent any adverse effects on your health and ensure that youre meeting your nutritional needs.

The ketogenic diet may increase levels of cortisol and estrogen, which can alter thyroid function and contribute to weight gain. The keto flu may also temporarily worsen certain symptoms of menopause, including fatigue, hair loss, and mood changes.

The ketogenic diet may offer benefits for women going through menopause, including increased insulin sensitivity, decreased weight gain, and reduced cravings.

However, it can also alter hormone levels, which could affect thyroid function and cause several adverse effects. Whats more, the keto flu may temporarily worsen symptoms of menopause during your bodys transition into ketosis.

Though the ketogenic diet may work for some women going through menopause, keep in mind that its not a one-size-fits-all solution for everyone.

Be sure to speak with your healthcare provider, set realistic expectations, listen to your body, and experiment to find what works for you.

Excerpt from:
Keto and Menopause: What to Know - Healthline

Coronavirus Prevention: Here is the list of immunity-boosting soups that you can include as lunch or dinner. Check out the recipes right here.

Coronavirus infection has swept across the world and the steep rise in death and infected cases has led to a lot of panic amongst all. However, instead of panicking and spreading the panic. One should ideally follow social distancing and self-quarantine and other guidelines. Many offices have either asked their employees to work from home or offered paid leaves till March 31. Regular handwashing, covering mouth and nose while sneezing and coughing and not ignoring signs of Coronarivus are some other important guidelines.

Boosting the immune system is also of utmost importance especially during this time as our body will defend viruses and bacteria with the help of IS. One of the best ways to give a big boost to your immunity is by eating superfoods.For the unversed, vitamins and minerals such as A, B, C, D, E, and zinc proved to immune system enhancers. So, make sure to add food items that are rich in these vitamins and minerals. Today, we have compiled a list of soups that are very nutritious and will give you the daily dose of immunity booster.

Coronavirus Prevention: Check out ingredients and method of five immunity-boosting soups:

1. Chicken Soup Recipe

This clear chicken soup requires not only a few ingredients but the same are easily available. The best part of this soup recipe is that it is oil-less, so you don't have to worry about extra calories and fats. Check out the video tutorial of the recipe right below.

2. Immune Boosting Veggie Soup

This particular soup is very nutritious as it has several superfoods. The soup is vegan and gluten-free as well. Check out the video to know more about the recipe.

3. Pumpkin Soup

Pumpkin is one of the nutritious food which is chockfull of nutrients such as vitamin A, potassium, amino acids, betacarotene and many more. For the same, you need a few ingredients and one can prepare it in a snap. Check out the video to know more.

4. Tomato Soup

Yes, Tomato soup which we eat often, is an immunity booster. However, to make it more enriching one should add pumpkin, beetroot and carrot among others as well and make it more nutritious.

5. Onion and Garlic Soup

As the name suggests, the main ingredients are commonly used kitchen ingredients garlic and onion. You just need around 3-4 ingredients and you are good to go for the recipe. Follow the video to know the method.

See the article here:
Coronavirus Prevention: 5 Immunity boosting soups to include in diet - PINKVILLA

Highlights

As the summer is approaching, we are all set to indulge in different cold and curd based beverages; and the most common and popular ones are chaas and lassi. These beverages have their own fan-base in India, which can't be unturned. From thelas to the finest of the restaurants, you will always find people ordering lassi as their beverage option. Moreover, it is equally easy to make lassi or chaas at home. Talking about lassi, it comes in various delicious versions- from mango lassi to dry fruit ones.

Adding on to the list, here we bring you 'kadhi patta lassi', which will not only add a strong flavour to the drink, but will also include some health benefits in your life.

Also Read:5 Amazing Health Benefits Of Drinking Lassi

Curry leaves, or as we call it kadhi patta (in Hindi), is known for its innumerable health benefits. This local Indian herb is known to be rich in vitamins, minerals and several other nutrients, which may promote good digestion, aid weight loss, control blood sugar, manage diabetes and more. Adding on to all these, it is famous as a rich aromatic culinary herb!

Also Read:Follow These Steps To Store Curry Leaves At Home For Months

Serves: Two

Ingredients:

Curd: two cups

Hung curd: two tablespoons

Curry leaves: one cup

Chaat masala: as per taste

Black peppercorn: as per taste

Black Salt: as per taste

Sugar: as per taste

Water: one cup

Oil- one teaspoon

Black mustard seed- half teaspoon

Hing (asafoetida)- one pinch

Preparation:

Take the curry leaves (leaving six to eight leaves), black pepper corn in a mixer grinder and make a smooth paste.

Now take the paste, curd and water in and blend them well. If you feel the consistency of the lassi is thicker, then add some more water to it.

Add chaat masala, black salt and sugar as per your taste and mix them well. Make sure you use more salt and less sugar. Sugar here is used to enhance the salty-taste of the lassi.

When you are happy with the consistency, pour the lassi in two glasses.

Now heat a pan with oil, add hing, mustard seeds and curry leaves and fry on a medium flame (to keep the colour of curry leaves intact).

Drain the oil and keep the mix ready.

Now garnish the two glasses of lassi with one tablespoon of hung curd and the fried curry leaf mix.

Sprinkle some chaat masala on the top and enjoy!

You can also add some ice while blending the lassi if you want it chilled.

Variation:

You can also try sweet 'kadhi patta lassi' where all you need to do is blend the kadhi patta paste, curd, water and sugar; and garnish with some black salt sprinkles on it.

It is always better to add both salt and sugar in any preparation (ratio varies dish to dish) as they enhance each other's flavour- a pinch of salt enhances the sweetness of a dish and a pinch of sugar enhances the salty-taste of a dish.

This 'kadhi patta lassi' can be an ultimate combination of taste and goodness for this summer season. Happy indulgence!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

Excerpt from:
Summer Drink: This Kadhi Patta Lassi Can Be A Healthy Addition To Your Diet This New Season - NDTV Food

High blood pressure does not always have a specific cause. Certain factors which increase a persons risk of developing high blood pressure include being obese, drinking too much alcohol, eating a lot of salt, smoking or having diabetes. Ageing also increases the risk of high blood pressure because blood vessels become stiffer with age. Being stressed has also been found to be a precursor for developing the condition. With all of this in mind, what are some of the best food types one can eat to help lower their blood pressure?

High blood pressure refers to the pressure of blood against the artery walls.

Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke and other serious problems.

High blood pressure is sometimes called the silent killer because it produces no symptoms and can go unnoticed and untreated for many years until something serious happens.

What a person eats can either help or hinder this condition.

READ MORE: Hair loss treatment: Using this oil could unclog hair follicles and increase hair growth

Berries, particularly blueberries, are rich in natural compounds called flavonoids which could help to lower blood pressure.

Blueberries, raspberries and strawberries are easy to add to the diet and are delicious snacks to consume throughout the day.

Berries can be added to your cereal in the morning or can be kept in the freezer for a tasty dessert.

DONT MISS

Skim milk is an excellent source of calcium and is low in fat. These two factors are important elements for helping to lower blood pressure.

According to the American Heart Association, women who ate five or more servings of yoghurt a week experienced a staggering 20 percent reduction in their risk for developing high blood pressure.

For added benefits, try sprinkling some berries or almonds to maximise the blood pressure-lowering capabilities.

Fatty fish are high in omega-3 fatty acids and fish is an excellent source of lean protein.

Fish like mackerel and salmon are some of the healthiest fish you can eat and can lower blood pressure, reduce inflammation and lower triglycerides.

In addition to these benefits, fish contains vitamin D. Foods rarely contain vitamin D which is an essential hormone-like vitamin which has properties that can also help to lower blood pressure.

Dark chocolate is not only deliciousbut it can also help you to lower your blood pressure.

Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate.

In a study with BMJ, dark chocolates properties in lowering blood pressurewere investigated.

The study concluded that evidence does suggest that higher dark chocolate intake is associated with a lower risk of future cardiovascular events.

There also appears to be no evidence indicating that dark chocolate should be avoided in those concerned about cardiovascular risk.

The study found that eating dark chocolate was associated with a lower risk for cardiovascular disease.

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High blood pressure: Best foods to eat to lower reading and reduce risk with coronavirus - Express