How to Redesign Your Diet to Deflate High Blood Pressure?
Most of us know the fact that food makes us healthy and at the same time wrong choices make us sick. Hypertension is known as the "silent killer" and is one of the most common diseases of the cardiovascular system. As hypertension in the body becomes prolonged, the risk for heart failure, vascular disease, kidney (renal) failure, and stroke increases. Mainly it is suggested that alcohol, salt and fats should be avoided to lower your high blood pressure.
Although there has been no cause identified for hypertension in 90 percent of people, dietary factors have been shown to influence blood pressure. People with hypertension can deflate high blood pressure by redesigning their diet. By changing a few simple dietary habits, including counting calories and watching portion sizes to boost weight loss, you may be able to lower your blood pressure -- a proven risk for heart disease. Findings show that potassium, magnesium, and fiber may also affect blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber and low in sodium. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
Avoid foods high in sodium.
Sodium causes vasoconstriction, the narrowing of blood vessels. Therefore, the amount of space blood has to travel through decreases. This decrease creates an increase in the resistance the blood has to overcome. This increased resistance makes it more difficult for the arteries to expand with each beat of the heart, causing the internal pressure to rise. High sodium foods include processed meats, salted snack foods, cheeses, and canned foods.
Eat foods high in potassium.
Good dietary sources of potassium include bananas, potatoes, avocados, tomato juice, grapefruit juice, and acorn squash. Potassium helps maintain intracellular osmotic pressure, which is the force required to stop the flow of water across a membrane.
Limit adding salt to foods, particularly in restaurants.
Most foods, especially at restaurants, are already high in sodium.
Use salt substitutes.
Eat calcium and magnesium rich foods to help reduce blood pressure.
Food sources rich in calcium include low-fat milk, green beans, sardines with bones, broccoli, dried fruits, scallions, spinach, and tofu. Good sources of magnesium-rich foods include any legumes and seeds, such as navy beans and sunflower seeds.
Lower saturated fat intake.
Saturated fat increases the level of low density lipoproteins (LDL), which tend to stick to the sides of the arterial wall. This deposit of fat is known as atherosclerosis. Atherosclerosis begins with the accumulation of fatty streaks on the inner arterial walls. When this fatty buildup enlarges and becomes hardened with minerals, such as calcium, it forms plaque. Plaque stiffens the arteries and narrows the passages through them. Thus, blood pressure rises. This rise in blood pressure is due to the arteries' lack of elasticity.
Also, weight loss, if you are overweight or obese, is a safe and effective way to lower blood pressure.
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