Diet to Prevent Hypertension

Ideally, physicians would like to see hypertension under control early on before it progresses to stage three. Numerous studies show that the most effective way to accomplish this is through a mix of exercise and diet. However, what is the ideal diet to prevent hypertension without a lot of effort? In the end, it is really up to you to choose the specific diet to prevent hypertension. This article will give you some basic information on what foods to avoid and what foods are good for lowering blood pressure.

diet to prevent hypertension

If you want to lower blood pressure levels without a lot of effort, you will want to start by incorporating a diet rich in plant-based foods. These diets have been proven to not only lower blood pressure levels but also to help you fight heart disease and certain types of cancer. Plant-based diets are not only good for lowering blood pressure, but they are also high in fiber, phyto-nutrients, minerals, vitamins and other nutrients. These diets are highly beneficial and should be part of everyone’s regime to prevent hypertension.

The next thing you need to do is avoid salt as far as possible. Sodium is found in many products including table salt, snack foods and others. While a certain amount of sodium is necessary, excessive quantities can cause elevated blood pressure. Sodium also causes cramping, which is one of the symptoms of high blood pressure. It is recommended that you eat less salt and choose salt substitutes.

Eating healthy foods such as fresh fruits, vegetables, whole grains, beans, nuts, fish and legumes are essential to a diet to prevent hypertension. Many physicians recommend at least five servings of fruits and vegetables daily. Two servings of nuts are also recommended. Studies have shown that eating several servings of fruits and vegetables each day can reduce your risk of medical treatment for hypertension.

Olive oil is good for you. It is full of essential antioxidants, magnesium, potassium and vitamins. Consuming a small amount of olive oil each day can lower your high blood pressure. There are also several other benefits associated with olive oil. In addition to helping you lose weight, it has several other health benefits.

Fresh fruits and vegetables should be a part of your diet to stop hypertension. They should be served raw or lightly steamed. When preparing them, you should use olive oil or canola oil to cook them. Dark-colored fruits and vegetables are best used. Berries are great to snack on and are also rich in nutrients.

Diets to prevent hypertension include plenty of fruits and vegetables. They should be combined with low-salt, nutritious foods. A minimum of three servings of fruits and vegetables should be consumed daily. To help prevent high blood pressure, you should include low-salt fish, dark chocolate, yogurt, nuts, seeds, legumes and lean meats. The next time you want to have a snack, instead of junk food, help yourself to a banana, orange, grapefruit, peach, pear or any other fresh fruit or vegetable.

Low-salt foods are especially important if you are hypertensive or have kidney disease. These foods are rich in potassium, which helps the body maintain its normal blood pressure levels. You can get potassium from canned pumpkin, dried peas, brussels sprouts, cauliflower, radishes, spinach, bananas, avocados, sweet potatoes, carrots, lean beef and poultry. Low-salt foods that you should include in your diet to prevent hypertension include kidney-friendly vegetables such as cauliflower, broccoli, cabbage, brussels sprouts, cabbage, garlic, onions, peas, peppers and potatoes. You should eliminate excess salt in your diet, as well as fatty meats, fried foods, sugar-filled drinks, salt-fortified foods, tinned foods, dried fruits and caffeine-filled drinks.