1. Get a Veggie Edge
Many people may control hypertension with diet. Hypertension (high blood pressure) is a sustained blood pressure reading greater than 140/90. Your blood pressure goes up and down during the day for many reasons: Physical exertion, job stresses, emotional upsets and just plain life all cause your blood pressure to fluctuate. It's when your blood pressure goes high and stays high that you need to seek corrective measures. Eat plenty of fresh vegetables and fresh fruits for a good beginning to control hypertension and possibly avoid getting it altogether. You don't have to become a vegetarian to control hypertension, but vegetarians usually have lower blood pressure readings. Limit red meats to once or twice a week and eat more poultry and fish. Avoid polyunsaturated fats in fried foods. Use olive oil for cooking and drizzle it on your salads instead of salad dressings.
2. Use Marvelous Minerals
Calcium and potassium are minerals that help relax your blood vessels. When your blood vessels relax, your blood pressure goes down. Some foods high in potassium include potatoes, beans, spinach, avocados, zucchini, bananas and raisins. Good sources of calcium include nonfat or low fat yogurt, broccoli, collard greens and calcium-fortified orange juice. Magnesium is also important for controlling hypertension. Magnesium-rich foods include halibut, artichokes and long-grain brown rice.
3. Eat Fabulous Fiber
Complex carbohydrates such as whole grain cereals and whole wheat breads are good sources of fiber. Oat bran contains water-soluble fiber important for a high blood pressure diet. Control high blood pressure with fruits high in fiber such as pears, apples and oranges. Artichokes are also high in fiber and may help control high blood pressure.
4. Shake Off Salt and Sugar
The debate continues concerning whether or not salt causes high blood pressure. Not all people are sensitive to salt. Most researchers agree, however, that too much salt and not enough potassium in your diet may lead to high blood pressure. So bump up your potassium intake and cut down on salt.\
Research shows a connection between sugar and high blood pressure. Too much sugar in your diet may cause your body to retain too much sodium and drive your blood pressure up. Americans consume about 48 lbs. of high fructose corn syrup (another form of sugar) each year, and much of that comes from soft drinks. Cut down on soft drinks and desserts to help keep your blood pressure under control.
