Most people know that the best way of lowering blood pressure naturally is to make some healthy adjustments to their diet. But many of us, even with all the best intentions don’t know exactly what is is we are meant to do. Here are 5 simple steps to take to improve your diet for lowering blood pressure naturally.
Reduce Saturated Fat
Saturated fats end up in your arteries as deposits. this causes a narrowing which in turn causes an increase in blood pressure. Choose fish, skinless chicken and vegetarian protein such as tofu over red meat and other high fat meat, and grill, bake or steam instead of frying.
Eat More Vegetables
Perhaps the most important recommendation to make about diet is to increase plant foods in your diet. A mostly vegetarian diet typically contains less refined carbohydrates and saturated fat, and more complex carbohydrates, potassium, fiber, essential fatty acids, magnesium, calcium, and vitamin C. All these things have a favorable influence on blood pressure.
Cut Back On Salt
The human body needs salt to function normally, but the modern western diet of prepackaged, processed and manufactured foods contains far too much of it. research has shown that excessive salt consumption causes physiological changes in the kidneys which in turn lead to high blood pressure.
So, try natural spices such as chili, coriander, and pepper and gradually cut back on salt. Also cut back on processed foods which are typically high in salt.
Consume Less Alcohol
In some people drinking more than two drinks or one ounce of pure alcohol per day raises blood pressure and therefore should be restricted. On top of that alcoholic drinks are high in calories, and many people with high blood pressure are also overweight, so if you’re trying to lose weight, cut back on alcohol.
Consume Less Calories
Carrying too much weight around your waist can put you at greater risk of high blood pressure. So, cut back on the calories and shed some pounds. Try shopping for low fat alternatives, avoid added sugar and decrease portion size. Drink water before a meal to fill yourself up so that you will eat less. Serve yourself up a smaller portion on a smaller plate, and wait to digest before you decide to go for seconds. Combine lean protein with complex carbohydrate to feel satisfied longer and don’t eat after 6pm.
Follow the above guidelines and you will be well on your way to lowering blood pressure naturally.
Living by these guidelines means my blood pressure is spot on despite a family history of hypertension and a mother and sister who are both on anti-hypertensive medication. My mother and sister are also starting to implement some of these steps and my sister’s blood pressure is now normal for the first time in ten years.
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