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Lower Your Blood Pressure the Nutritional Way
Hypertension has been called "the silent killer" because blood
pressure can creep up quietly over time before striking suddenly
via a heart attack or stroke. Often, people in their 40's and
50's will find out during their annual physical examination that
their pressure is climbing, and they may need to go on
medication to control it. But before it reaches the point of
requiring medical intervention, you can implement some lifestyle
changes that may lower your blood pressure before prescription
meds are needed. You may want to check with your doctor first,
but healthy adjustments like those described below can sometimes
make a difference.
1. Get more calcium. Research shows that calcium products can
play a role in reducing blood pressure. Look for low-fat
varieties of certain dairy products, and experiment to find the
foods or beverages you most enjoy. Try to get three servings of
calcium-based foods each day. This could take the form of
eight-ounce glasses of milk, a combination of yogurt and milk
products, or even some foods that contain calcium, like
broccoli.
2. Reduce your salt intake. Salt continues under investigation
as a probable instigator of hypertension. Keep the saltshaker in
the cupboard so you will be less tempted to use it. Don't salt
foods automatically while cooking them, and taste prepared food
before adding salt as a seasoning. Beware of hidden salt in
processed foods like lunchmeats or as a preservative in frozen
foods, especially those that are precooked before freezing. Your
body needs some salt, however; so don't give it up altogether
without your doctor's knowledge.
3. Stay away from fatty
foods. Fat clogs the arteries, thus
contributing to a rise in blood pressure over time. Cut back on
fried foods, fatty cuts of red meat, and foods cooked in oil or
butter. Substitute other types of seasonings, like lemon juice
or herbs, to replace the taste of fatty flavorings in salads or
deep-fried items.
4. Eat plenty of fruits and vegetables. Many disease
associations, like the American Diabetes Association or the
American Heart Association, recommend a diet that includes
several daily helpings of fruit and vegetables. These can be
eaten fresh, frozen, canned, or cooked. Plant foods often
contain fiber, which has been shown to reduce blood clotting and
improve circulation, thereby contributing to lower blood
pressure.
5. Cut back on sweets. Commercially prepared cookies, cakes,
and other goodies often contain unhealthy levels of fat, salt,
and calories. Eating these too often can interfere with the
intake of healthier foods that can help to control blood
pressure. When you want to snack, eat low-fat veggie dips, fresh
fruit, or baked chips instead of the fried variety.
Changing your diet may not be enough to lower or manage your
blood pressure. But it might delay an increase in your numbers,
or when combined with other therapies like exercise, stress
reduction, and medication, helps to keep your numbers where they
belong. Ask your doctor about the role that nutrition might be
able to play in controlling your blood pressure.
About the author:
For more information on how to lower your blood pressure the
nutritional way, Visit The Blood Pressure
Directory
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