Monday, March 19, 2012

Lowering Blood Pressure Diet

Diet for high blood pressure:

# Eat more vegetables and fruits. In general, vegetarians have lower blood pressure and a lower incidence of cardiovascular disease. Vegetarians and non-vegetarians generally consume the same amount of sodium but vegetarians consume more potassium, slow-release carbohydrates, essential fatty acids, fiber, calcium, magnesium and vitamin C. Non-vegetarians consume more carbohydrate that absorbs very quickly and saturated fat negatively influencing blood pressure.

# Eat more whole grains. A diet rich in fiber helps lower cholesterol levels which may help in lowering high blood pressure.

# Eat more broccoli and more citrus. Clinical studies have shown that increased intake of vitamin C leads to lower blood pressure.

# Do not avoid the onion and garlic! On the contrary. They contain a certain amount of sulfur which greatly help in case of hypertension. and garlic supplements are helpful.

# Avoid saturated fats found in margarine and largely in highly processed food industry. These fats lead to heart disease, stroke or cancer.

# Eat eggs, milk lower in fat, fish and lean meats. Limit consumption of red meat and processed meat or fat chopped up to two servings per week.

# Avoid foods like fast food: key ingredients like sugar, refined carbohydrates and saturated fats raise cholesterol levels in blood leading to high blood pressure, obesity and diabetes risk.

# Eat plenty of foods containing essential fat acids such as Omega 3. American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon) at least 2 times a week. Research in this field indicates that Omega 3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer and arthritis.

# Eat up to 4 celery daily. Been experimentally proved that a compound found in celery (3-n-butyl phthalide) led to the decreasing tendency of blood pressure. In animals, a very small amount of 3-n-butyl phthalide lowered blood pressure by 12-14 percent and also lowered cholesterol levels by about 7 percent. Four pieces of celery is the equivalent dose in humans. Do not worry about the sodium content of celery. 4 stalks celery contains approximately 200-400 mg depending on size.


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