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Lowering Blood Pressure Naturally: Eat Your Way to Lower Blood Pressure in 5 Easy Steps
Filed under dietApr 22Most people know that the best way of lowering blood pressure naturally is to make some healthy adjustments to their diet. But many of us, even with all the best intentions don’t know exactly what is is we are meant to do. Here are 5 simple steps to take to improve your diet for lowering blood pressure naturally.
[I:http://www.weightloss-review.biz/wp-content/uploads/2010/04/HannaBPrestson37.jpg]Reduce Saturated Fat In Your Diet
Saturated fat is a contributor to high blood pressure because it deposits in arteries which causes a narrowing which then results in an increase in pressure. Substitute fish, skinless chicken or vegetarian protein foods for red meat and meat high in fat. Avoid frying foods, grill, steam or bake instead.
Eat More Vegetables
The most important recommendation about diet is to increase your consumption of plant foods. A diet which is mostly vegetarian typically contains more complex carbohydrates, fiber, potassium, essential fatty acids, calcium, magnesium, and vitamin C and less refined carbohydrates and saturated fat. All these things have a favorable influence on blood pressure.
Cut Back On Salt
The human body needs salt to function normally, but the modern western diet of prepackaged, processed and manufactured foods contains far too much of it. research has shown that excessive salt consumption causes physiological changes in the kidneys which in turn lead to high blood pressure.
Experiment with spices like chili, curry, and pepper and herbs such as coriander, lemon grass and basil in order to gradually cut back on salt. Also avoid excessive amounts of processed food which is typically high in salt.
Consume Less Alcohol
In some people drinking more than two drinks or one ounce of pure alcohol per day raises blood pressure and therefore should be restricted. On top of that alcoholic drinks are high in calories, and many people with high blood pressure are also overweight, so if you’re trying to lose weight, cut back on alcohol.
Consume Less Calories
You are at greater risk of high blood pressure if you carry too much weight around your waist. So, cut back on the calories and shed some pounds. Shop for low-fat, no added sugar alternatives and cut back on portion size. A large glass of water before a meal is good for your health and fills you up so that you’ll eat less. Combine lean protein with complex carbohydrate to feel satisfied longer and don’t eat after 6pm. Serve yourself up a smaller portion on a smaller plate, and wait to digest before you decide to go for seconds.
Follow the above guidelines and you will be well on your way to lowering blood pressure naturally.
I live by these guidelines and despite a family history of hypertension and a mother and sister on anti-hypertensive medication, my blood pressure is spot-on. My mother and sister are starting to make some of these changes and my sister has already been able to reduce her medication.
More on diet including DASH diet, recipes and other info here: Lowering Blood Pressure Naturally The E-book that profoundly improved my sister’s life here:NEWLOWERINGBLOODPRESSURENATURALLY.INFO
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Tags: diet for lowering blood pressure, disease, DASH diet for lowering blood pressure
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