Having a healthy and well balanced diet to control blood pressure naturally is the best way to prevent hypertension. The good news is that almost half of the American population is affected by hypertension, which is the highest risk factor for heart attacks and strokes. If you are at risk for high blood pressure, then it is time to start eating right and taking steps to lower it naturally. This article will introduce you to some simple diet tips to help you get started.
Eat a well-balanced and healthful diet: A well-balanced and healthful diet to control high blood pressure consists of vegetables and fruits, whole grains, and low-fat and low-cholesterol foods. People should also be aware of the sodium (salt) levels in their food. If you need to cut back on your salt intake, then it is a good idea to avoid salty snacks and replace them with fresh fruits, vegetables, and cooked meat or fish. Another good idea is to get rid of high-sodium foods and replace them with low sodium alternatives like canned beans instead of canned tomato soup, and so on. You can also follow the DASH diet (Dietary Approaches to Reduce Blood Pressure), which is a diet that consists of low fat and low sodium foods and fruits and vegetable.
Avoid saturated fats and trans fats. Foods that are on the DASH diet include those low in saturated fats and trans fats. For instance, replace hydrogenated oils with olive oil and dairy products. Dairy products include low fat yogurt and low fat cottage cheese. Other dairy products that you might want to steer clear of are full-fat cheeses and butter.
Eat at least five servings of fruits and veggies every day. Fruit and vegetable consumption forms the major portion of this diet. Thus, you have to ensure that you are eating enough fruits and veggies in order to have the right proportion of nutrients. Some of the most recommended fruits and vegetables are strawberries, cabbage, kale, oranges, apples, and kiwi. Aside from fruits, you can also eat vegetable juices like green tea, lemonade, and carrot juice. In order to get the most out of your fruit intake, you can also mix these fruits and vegetable juices with some protein-rich dishes like tofu and peanut butter.
Have a balanced diet. The purpose of this dietary approach is to lower blood pressure by maintaining an optimal ratio of different kinds of food. The main aspect is that you must ensure that you are not over-dieting. Thus, it is recommended that you keep a check on your portions. You can do so by using a food journal to chart your food intake so that you will know if you are on the right track or not.
Try to avoid processed and junk foods. A lot of people nowadays are trying to switch to healthier options when it comes to their dietary approaches. For one, you will be able to stop hypertension as soon as you get started on following dietary approaches that are natural and herbal. Processed and junk foods should definitely be avoided as well since they do not provide the nutrients that you really need. Instead, choose to eat more foods that are rich in fiber, particularly whole grains.
You can find fruits and vegetable varieties that are rich in fiber by searching for them online. Also, it would be advisable for you to try and get rid of high blood pressure caused by overeating by eating more fresh fruits and vegetable. By incorporating more fruits and vegetables into your diet, you will be able to get enough essential nutrients without loading yourself with too much calories.
Salt is also very bad and should be almost eliminated from your diet at all cost. High sodium levels in your blood can make your arteries clog up and eventually lead to cardiovascular diseases, such as heart attack and stroke. To lower your sodium level, you should go for low-sodium foods, such as vegetables and fruits. Instead of sprinkling salt on your food, opt for herbs and spices to spice up your meals and retain the flavor.