The Western diet has a lot to do with hypertension. High Blood Pressure Treatment. Following the suggestions here can make a real difference in your blood pressure and your overall wellness.
Recommended Food (High Blood Pressure Treatment)
A diet high in fiber is an excellent way to control or reverse high blood pressure. Your meals should be based around fresh, raw vegetables; soy products; whole grains, like oats; beans; nuts; and seeds.
The DASH Diet
Consider following the well-studied DASH diet with your doctor’s supervision. DASH stands for “Dietary Approaches to Stop Hypertension.”
The DASH diet has been shown to reduce blood pressure. It includes whole grains, poultry, fish, and nuts, and low amounts of fats, red meats, sweets, and sugared beverages. High Blood Pressure Treatment. It is high in potassium, calcium, and magnesium, which help to lower blood pressure. Potassium is particularly important to reduce blood pressure.
Dehydration increases the risk of hypertension, so drink a glass of clean, quality water every two waking hours.
As you lower your intake of salt, you must also increase your consumption of potassium. A combination of excess sodium and a deficiency in potassium has been found in many people with hypertension.
Good sources of potassium include apples, avocados, asparagus, cabbage, oranges, tomatoes, bananas, kelp (Ascophyllum nodosum), and alfalfa.
Apples are superfoods for people with high blood pressure. Not only do they have high levels of potassium, they’re also a good source of pectin, which is an excellent type of soluble fiber. High Blood Pressure Treatment.
Onions, garlic, and parsley have been shown to bring down blood pressure. They also add flavor to vegetarían meals, so take advantage of their healing properties daily.
Celery has been shown in animal studies to reduce blood pressure. Consume up to four stalks a day.
Consume dark chocolate that contains a daily total of 213 to 500 mg of cocoa polyphenols. This has been shown to have a mild lowering effect on blood pressure.
Pomegranate juice has been shown to reduce blood pressure; consume 4 to 8 ounces daily.
Consume half a teaspoon of olive oil daily to reduce blood pressure.
Food to Avoid
Some people with high blood pressure benefit from restricting their intake of salt. Salt contains sodium, which causes water retention and increases the pressure inside the arteries. High Blood Pressure Treatment. It is not enough to simply stop using table salt; you must also cut out high-sodium processed and packaged foods, as well as smoked meats and cheeses, which are loaded with sodium. Limit your sodium intake to less than 1,500 mg daily.
• Saturated, hydrogenated, and partially hydrogenated fats cause high blood pressure and place a terrible burden on your arteries and heart. Eliminate animal products, margarine, butter, shortening, and refined vegetable oils.
• Sugar is linked to hypertension. If you do not eat packaged or processed foods, you will eliminate the largest source of added sugar from your diet, but you should also avoid sugary baked goods and limit your intake of foods that are sweetened naturally.
• Overindulgence in caffeine is a cause of high blood pressure. Cut back on your intake of coffee, colas, chocolate, and caffeinated teas. High Blood Pressure Treatment.
• Allow yourself no more than one alcoholic beverage a day.
When you have your blood pressure checked, the doctor or the nurse usually tells you the two numbers of your reading and whether you have cause for concern.
But most health care professionals don’t take the time to explain exactly what those numbers mean. Since this is one of the most important medical tests people receive on a regular basis, here’s a quick analysis.
The first number is called the systolic pressure. It is measured when the heart beats and indicates the highest amount of pressure against the arterial walls. Between heartbeats, the heart is at rest and pressure drops to its lowest level. This low reading is called the diastolic pressure.
Sample blood pressure reading of 120/80
systolic pressure = 120
diastolic pressure = 80
Blood pressure varies with age and fluctuates many times over the course of a day; it often rises in a doctor’s office, when many people feel nervous or tense. Blood pressure should be taken when you are calm and unstressed, and it is best to average a total of three readings, taken on different days. The consensus is that for most healthy adults, 120/80 is normal.
Readings are broken down into several categories:
Normal. Your blood pressure is normal if it’s below 120/80 mm Hg.
Prehypertension. Prehypertension is a systolic pressure ranging from 120 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg.
a) Stage 1 hypertension.
b) Stage 1 hypertension is a systolic pressure ranging from 140 to 159 mm Hg or a diastolic pressure ranging from 90 to 99 mm Hg.
c) Stage 2 hypertension. The most severe hypertension, stage 2 hypertension is a systolic pressure of 160 mm Hg or higher or a diastolic pressure of 100 mm Hg or higher.