Eating Your Way To Normal Blood Pressure
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High blood pressure is at epidemic proportions in the US today with more than 65 million people having high blood pressure and another 45 million suffering from a condition known as pre-hypertension. A symptomless condition, high blood pressure increases your risk of heart attack and stroke and you could very easily be suffering from it without even knowing it until it is too late.
There are of course medicines on the market that can help in lowering blood pressure, but several of these have accompanying side effects and, even though some people may need to take medicine in the short term to lower their blood pressure, a better solution is to control the condition naturally if you are able to.
For most of us high blood pressure is linked to weight and diet and this is a big problem today when two out of every three Americans are overweight or obese. In addition, the majority of Americans get way too much salt in their diets and not enough of the large number of other beneficial vitamins and minerals which can actually reduce blood pressure. In short, it is possible to eat your way to a lower blood pressure, if you know what to do.
In truth, it is often possible to lower your blood pressure quite quickly if you change your diet and begin to take some exercise. That said, if you’ve not taken any exercise for a long period of time you shouldn’t suddenly begin a vigorous exercise program and it’s always a good idea to talk to your doctor before you start any exercise program.
To start though let’s talk about some things which you should avoid and top of the list comes salt. Salt is one of the main offenders in today’s epidemic of high blood pressure. Too much dietary fat is also a culprit as it encourages arteriosclerosis, weight gain, and other difficulties that result in high blood pressure. Hence, two things which you should avoid (or at least reduce) in your diet are salt and excess fat, principally saturated or trans fats.
So, what sorts of food should you have in your diet to help you in lowering your blood pressure? Well, potassium is one of the major substances which is missing in today’s American diet and that is very beneficial for your blood pressure. It help to reduce blood pressure just as sodium helps raise your blood pressure and thus getting enough potassium in your diet can help even out blood pressure.
It is very easy to get enough potassium into your diet by simply adding plenty of fresh or frozen fruits and vegetables, providing of course that they have no added suger or salt. Even though this may seem bland to some people, it is one of the best ways to ensure that you regularize your blood pressure. Naturally of course, at the same time you also want to cut down on the salt to no more than the recommended daily intake of approximately 2400 mg each day. A very good way to achieve this is not to add any salt at all to your diet because natural and unprocessed foods contain enough salt and, if you feel you need to add flavor to your food then simply try herbs and spices.
Magnesium and calcium are two other minerals which can help to reduce blood pressure. Both calcium and magnesium are considered calming minerals and the majority of Americans do not get enough of them in their diets. dairy products which are low in fat are a good source of calcium as are legumes, nuts, and dark and leafy green vegetables. You need to try to get a balance of approximately two parts of magnesium to three parts of calcium. Foods such as soybeans, sesame seeds and white beans not only contain a lot of calcium and magnesium but they are also excellent sources of potassium.
Finally, ensure that you drink enough water and also get enough fiber in your diet. Fiber is important because it helps to speed toxins and unhealthy substances out of your body and it also helps you feel full so that you are not tempted to eat too much.
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