Blood Pressure Diet

Take A Healthy Diet To Prevent Hypertension


High blood pressure is a lethal disease. It can create a lot of complications that are enough to make your life troublesome and frustrating. Once you are diagnosed with it, it is almost impossible to cure it.

But don't get disheartened. It is true that you can not cure it but at the same time it is possible to control it. One way to do this effectively is through healthy diet. A healthy diet means a diet rich in essential nutrients, fiber, foods that contain more electrolytes, calcium, magnesium and potassium.

Keep following things in your mind while planning your diet:

High-fiber food:
Foods rich in fiber help you prevent high blood pressure from developing. So make a healthy selection of foods such as potassium-rich fruits including bananas, prunes, oranges, and cantaloupes. Pick vegetables like spinach, celery, carrots, alfalfa, mushrooms, lima beans, potatoes, avocados, and broccoli.

Avoid saturated fats:
If you want to have fats, choose mono-unsaturated oils, such as canola oil or olive oil. Simply refute the saturated ones.

Eat whole grains:
If presented with a choice, choose whole grains and whole grain products over the others. These are really good and can go a long way in preventing high blood pressure.

Eat less sodium and salt:
Restricting your intake of salt is essential. Salt and sodium can raise the blood pressure significantly. African Americans, diabetics and the elderly are known to be salt sensitive. Therefore, these people should limit their intake of salt and sodium.

High-salty diets may harm the heart, kidney and brain and increase the risk of death. According to health experts, sodium intake should be no more than 2,400 mg or about 1 teaspoon of salt each day. In order to prevent hypertension, only the recommended amount of salt should be taken.

Protein:
Take modest amounts of protein which are mostly found in fish, poultry, or soy products. If you take soy with fiber-rich foods or supplements, it may give you some extra benefits.

Fluids:
Take as much fluid as you can. These are excellent for your health.

Reduction and moderation:
Smoking causes a lot of problems including hypertension. Therefore, to prevent hypertension you must stop smoking immediately. As for drinking, too much of it is also not acceptable. A peg every day is enough for everybody.

After taking care of your diet you should zero in to other things that can cause hypertension. Educate yourself on the causes of hypertension and then modify your lifestyle accordingly to get rid of these causes.