Top Diet Tips to Help Reduce High Blood Pressure

Top Diet Tips to Help Reduce High Blood Pressure

Today’s world is filled with toxins. Commercial foods come loaded with chemicals, hormones and genetic modifications. Water supplies carry high levels of fluorine and drug residues.

As if that wasn’t enough, many people live under a great deal of stress that was not common among their ancestors. The pressures of daily life leads many down the road to depression and high blood pressure.

Hypertension is a curse of today’s modern society. Approximately one billion people worldwide have high blood pressure. It’s estimated that one in three Americans are hypertensive and the condition is making life miserable and unhealthy.

Much of the reason can be attributed to the diet. Fast food is convenient but unhealthy. Few people have the time to properly cook healthy meals, much less sit down long enough to enjoy what they eat. Unfortunately, without an active approach to changing the diet, many are setting themselves up for a shortened lifespan.

Good health starts with a proper diet. The best foods help the body fight disease and help it cope with the daily stresses placed on it. A good diet should consist of several foods. They include:

Whole Grains for Optimum Health

Breakfast cereal and refined white bread and pasta help to raise blood pressure, yet they are the foods most consumed. Whole grains contain fiber that helps to eliminate waste and slow the digestion process so blood sugar does not rise significantly. This prevents weight gain, one of the major factors contributing to high blood pressure.

Fresh Fruits and Vegetables

Four to five servings of vegetables can supply the body with the nutrients it needs to stay healthy. Every dinner plate should include more vegetables and less fat. Fruits contain a good deal of vitamin C, an essential element for many body processes. The key is to eat fresh and organic as many of today’s fruits and vegetables contain pesticide residues and other unhealthy chemicals.

A Diet of Essential Fish

Oily fish like salmon, mackerel, sardines and herring come loaded with omega-3 oils that can help reduce blood pressure. Two to three servings of fish can provide the omega-3 to balance out the omega-6 that are commonly consumed today. As Americans generally do not eat fish, they can substitute by eating flax seed or supplement with fish oil capsules to get the required levels of omega-3.

Lean Meats for Protein

Everyone needs some protein in the diet and that comes from meats and lean poultry. Organic meats that come from free range chicken and grass fed beef present healthier alternatives to the meats that come laced with antibiotics and growth hormones found on most supermarket shelves.

Nuts and Seeds to Lower Blood Pressure

Nuts and seeds are healthy sources of protein and oils. Almonds and walnuts are great sources of vitamin E, selenium and potassium. They can balance out the excess sodium that is partly responsible for high blood pressure. They can be added to cereals, salads and deserts. Considering their fat content, they do not need to be eaten in high quantities to get the benefit of their nutrition.

Water for Good Hydration

Water is essential for every organ in the body. Water helps flush out toxins. A glass of water before a meal helps prevent overeating as it provides a feeling of fullness. That helps avoid overeating that leads to weight gain and hypertension.

These tips can help most people reduce blood pressure to normal levels. Drugs are necessary in extreme cases, but a proper diet can spell the difference between poor health and a vibrant lifestyle.

Categories: Diet, Health, Nutrition