High Blood Pressure Diet - Learn to Live Fit|

Having high blood pressure can limit you’re the variety of your palate. Since a lot of food is to be avoided. That’s why you should get to know your correct diet for high blood pressure.

Research shows that your diet can affect your blood pressure levels. It is also said that having dietary change can be an effective approach for controlling hypertension. Optimistically, it can possibly even prevent it.

Generally, the Dietary Approaches to Stop Hypertension (DASH) program is recommended. If you’re planning on having dietary changes, then you should take into consideration your cooking habits, eating habits and your current diet.

So, here are some dietary changes, recommended by National Institutes for Health, which you can do if you are suffering from high blood pressure.

Reducing Sodium Intake

Table salt is made up of 40% sodium. For every three packets or a level teaspoon of salt, there is 1200 mg of sodium.

Data shows that if you intake content high amounts of sodium, that can likely lead to hypertension.

Data also show that countries consuming more than 2000 mg of sodium per day is likely to have more hypertension cases than those countries consuming less than 1000 mg of sodium.

Reducing sodium intake can lower your blood pressure especially if you have hypertension or even just a case of borderline high blood pressure.

By reducing sodium, you also decrease your risk of getting hypertension.

Foods with low sodium content are usually those that are prepared fresh. While processed foods contain high amounts of sodium.

Processed foods like prepared lunchmeats, frozen meals, snack foods, canned foods, sauces, and dressings, are to be avoided.

Decreasing sodium intake can increase the effectiveness of high blood pressure supplements and drugs.

 It can also be associated with other benefits for your health, such as the reduced risk of stroke fatality, osteoporosis, heart enlargement reversal, and kidney stones. It is recommended that you only put a dash of salt if necessary.

Alcohol Reduction

If you have more than two drinks in a day, you double or triple probability of having high blood pressure, as compared to people who don’t drink.

This effect depends on how much alcohol you consume, and would likely happen if you have more than 5 drinks in a day.

However, women who have one drink and men who have two drinks in a day, gain heart benefits from it. But this is only applicable if you’re 40 years old and up, and if you have preexisting hypertension.

Vegetarian Diet

Going green can help reduce blood pressure levels. Veggies can also protect you against hypertension.

Studies show that when mild hypertensive people have a vegetarian diet, they also have lower systolic blood pressure readings.

One major characteristic of a vegetarian diet that affects blood pressure is the quantity of dietary fiber. The increased amount of dietary fiber is connected to lowering blood pressure.

Go Fish!

If you increase your fish intake, you can also lower your blood pressure. It can also help in weight loss management. Tuna is good since it has Omega3 that is good for the heart.

Low Caffeine

Caffeine is found to increase blood pressure. That’s why you should avoid highly caffeinated drinks especially coffee and sodas.

 People who drink too much caffeine usually, have symptoms of tremors and nervous breakdowns, which can be dangerous if you already have hypertension.

These are just some of the basic diet rules for people with hypertension. If you have high blood pressure, it would be best if you prepare your own meals so that you have control of your nutrition.

It is also recommended that you have regular exercise, which is not only good for your heart but also your lungs. With the right diet, exercise, medication, and high blood pressure reducing supplements, you are off to having a healthy body.

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