7 Step DIET Recommendations To Lower High Blood Pressure


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Today instead of skipping your meals and elevating your blood pressures even further, you need to take a complete balanced yet controlled diet to reduce high blood pressure. For high blood pressure patients, it is recommended to make use of the new prebiotic soluble fibers that benefit your bowel health and repair many GI disorders.

Today we are aware that diseases related to heart and blood vessels are the most fatal ones in any of the developed countries across the globe. And amongst them, hypertension or high blood pressure is said to be a major risk factor. People suffering with hypertension are more likely to catch such diseases. As a result, we need to redo our diets in order to lower the elevated blood pressure in our bodies.

Reducing the sodium in diet intake is the first step to lower our blood pressure levels. Sodium is essential for good health. But the quantity recommended for daily intake is as less as 2,400 milligrams. Sodium is a very important ingredient of the salt we use daily. You need to remember that apart from the salt that we add to our foods, we even consume salt in the form of processed foods, where the salt content is “hidden”.

With regard to high blood pressure diet, you can take a few precautions to help you lower your blood pressure levels. First, read the food labels before you gulp down that packet. Check how much nutrition content is included in your food and make special note of the sodium content. Even baked goods contain high sodium content.

Secondly, limit the consumption of such high sodium content foods. Avoid cured and smoked meat, some of the pre-packaged/canned foods and most soups and condiments.

Third, try to replace the salt shaker on your dining table with a set of good tasting herbs and spices. While cooking try a dash of onion, basil, garlic, oregano, parsley, thyme, rosemary, black and red pepper, onion powder and garlic powder. All these contain no sodium and yet add great flavor to your dish.

Fourth, beware of any salt substitutes. Most of them do contain sodium though in lesser proportion. So it would be a good idea to take advice from your doctor before you make the switch.

Fifth, maintain your body weight with proper and regular exercises. Even a moderate exercise of atleast 45 minutes in a week could do your body a great rejuvenation. Especially if you are obese, just a small drop in weight could lower your blood pressure levels significantly.

Sixth, limit the content of alcohol you consume daily. Hypertension patients are advised to restrict their alcohol intake content to only one ounce per day.

Seven, eat adequate amounts of potassium rich foods. Fruits are a rich source of potassium and studies show that those with higher intake of potassium rich foods are less likely to have high blood pressure than those with lower intake of same. Fruits like cantaloupe, watermelon, oranges and vegetables like potato, spinach and zucchini are rich in potassium.