Ways To Lower Blood Pressure By Changing Your Diet
December 7, 2014
High blood pressure is not to be taken lightly. If you are suffering from chronic high blood pressure or hypertension, your doctor may advise you to do many things, including changing your diet. It is not surprising that so many diseases people suffer from today are due to their diet. According to the CDC, approximated one-third of adult Americans now have been reported to suffer from hypertension. The number is increasing every year, and more young people are becoming part of the statistics.
Chronic hypertension is a product of poor diet and lifestyle. You have to change these two to reverse the problem and abate complications of the condition (cardiac arrest, stroke, and kidney failure). This article will discuss recommended diet modifications.
Avoid simple sugars.
Simple sugars, which you find in sweets and sugary drinks, are a major contributor to high blood pressure and Type II Diabetes. According to studies, there is a link between frequent excessive consumption of simple carbohydrates, insulin resistance, and hypertension. People with hypertension tend to have high blood sugar too. Reducing the consumption of sugary foods and drinks and refined grains should curb these problems. Get your carbohydrates from complex sources, like whole grains and starchy vegetables.
Amp your mineral intake except sodium.
You need more potassium, magnesium, and calcium. A high potassium diet is beneficial in keeping your blood pressure within the normal range. While you do not need to ignore sodium altogether, you should make sure you are getting sufficient supply of other minerals. The good thing is many good sources of complex cards, like vegetables, are also excellent sources of potassium and magnesium. Apples, bananas, broccoli, carrots, dates, grapes, green peas, kale, mangoes, oranges, peaches, pineapples, potatoes, spinach, strawberries, and tomatoes are all rich in potassium and magnesium as well as fiber. Nuts, seeds, poultry products, and lean meat are good sources of magnesium. You can get your calcium from fish and leafy veggies as well as dairy products.
Fish is a good source of protein. In fact, it is probably the best because it does not put too much bad fat into your body. Certain types of fishes (e.g. tuna and salmon) are rich in omega-3 fatty acids, which have been said to be excellent for the heart. Omega-3 is good fat. It reduces your risk to high blood pressure and heart disease. Several studies have proven that.
Have herbal tea.
Certain types of tea, like the hibiscus and hawthorn tea, are known to manage the blood pressure. People suffering from mild hypertension should try hibiscus tea, which is rich in flavonoids and minerals. You can drink it cold or hot. You can add honey to sweeten it. Hawthorn has earned a good reputation for centuries. It improves blood circulation by dilating blood vessels. Of course, the popular green tea, which you can get from stores, is well known for lowering blood pressure.
Caffeine excites the central nervous system and raises the body’s stress response mechanism. This means elevating blood pressure. If you are already suffering from high blood pressure, drinking caffeinated beverages is not a good idea. If you are a habitual coffee drinker, withdrawing from it can cause headaches. Ask your doctor about managing caffeine withdrawal symptoms. Or you can gradually withdraw by reducing your intake slowly over a month.