How To Lower Blood Pressure

How to Eat to Lower Blood Pressure

With all the advertisements on television, online, and in magazines, it's easy to believe that the only way to lower your blood pressure is with a prescription medication from your doctor or pharmacist. This is simply not true. High blood pressure is a serious health problem that can lead to heart attacks and obesity, but it can also be combated through natural means like diet and exercise. By eating the right foods, you too can take the first steps toward a lower blood pressure and an overall healthier lifestyle.

DASH Diet

1. Keep a diary of everything you eat. By recording all the food you consume, you will be able to easily evaluate the problem areas in your diet. Tracking what you eat will also help you shop smarter at the grocery store and be pickier when eating out at restaurants. Set a goal for yourself and follow it with your diary.
   
2. Cut  down on the amount of sodium you eat. Salts are a big part of diets that lead to high blood pressure. Avoid table salt and avoid any and all foods high in sodium content. Always read the ingredients and check the sodium level before purchasing or eating specific foods, especially processed snacks. Do not consume more than 1,500 mg of sodium a day if you have a problem with high blood pressure.
   
3. Eat foods that contain more potassium. Bananas are the most well-known source of potassium, but potatoes, beans, tomatoes and oranges, amongst other dried fruit, are also excellent foods that contain high amounts of potassium. Consume anywhere between 2,000 and 4,000 mg of potassium each day for the best results.
   
4. Avoid fats, especially saturated and trans-fats. Meat isn't necessarily a bad thing to eat, but fatty red meats with high saturated and total fat contents can be detrimental to your health. If you crave meat, try eating more poultry and fish--these meats are much more beneficial to your health and your blood pressure, especially.
   
5. Eat raw, and eat wheat. You know all those foods that are always doted upon as being superiority healthy? Well, they are for a reason. Raw fruits and vegetables, and whole-grain wheats all have extremely beneficial effects on your health. Try to avoid cooking your fruits and vegetables to retain all of their nutrients. And always buy whole-grain bread at the grocery store. Add a slice of whole-grain bread or a whole-grain muffin to your diet each day--it's easy, healthy, and filling.
   
6. Stop smoking and drinking alcohol. A little alcohol is healthy for you, but never binge drink. Tobacco products, however, are never good for blood pressure. The nicotine and smoke constrict your blood vessels, automatically making your heart rate increase and blood pressure levels do the same.Track your progress by buying a home blood pressure kit and checking your blood pressure at least once a week. Record the results in your food diary.