Your blood pressure levels are determined by the pressure of your blood pushing through your arteries and your entire circulatory system, and the pressure of your arteries pushing back against the flow of blood, according to the American Heart Association. High blood pressure is linked to a number of factors such as family history and exercise; but what you eat can significantly contribute to your blood pressure levels. A plant-based diet can help you lower your blood pressure levels.
Understanding High Blood Pressure
The symptoms associated with high blood pressure are limited, making it important to talk with your doctor about getting your blood pressure checked regularly. High blood pressure can remain unnoticed until it causes more serious complications such as a heart attack or stoke. According to the American Heart Association, a blood pressure reading of 140 over 90 is considered to be high and a healthy blood pressure remains below 120 over 80.
Diet Related Causes
Sodium is one of the major contributors to high blood pressure. Consuming high amounts of sodium causes your body to retain extra fluid. This excess fluid puts extra pressure on your arteries making it harder for your heart to pump blood throughout your body. A healthy amount of sodium intake falls below 1,500 mg per day.
Also, high amounts of fat, especially saturated fat, and calories in your diet can contribute to higher blood pressure levels. Consumption of too many fat grams and calories can cause unwanted weight gain. Being even slightly overweight can contribute to increases in your blood pressure.
Benefits of a Plant-Based Diet
Eating a plant-based diet can help to lower your blood pressure by reducing your intake of fat and calories and increasing your intake of heart-heart healthy foods. According to the Physicians Committee of Responsible Medicine, a number of research findings have demonstrated the blood pressure lowering benefits of a vegetarian diet when compared to a non-vegetarian diet.
A plant-based diet can significantly reduce your intake of saturated fat and cholesterol, which contributes to rises in cholesterol levels. These higher cholesterol levels can further increase your blood pressure. By reducing or eliminating these fats and cholesterol containing foods through a plant-based diet you can reduce your blood pressure.
Plant-Based Diet Specifics
Plant-based diets that include a significant amount of whole grains, fruits, vegetables and beans will help to maximize the blood pressure lowering benefits of the plant-based diet. These foods are high in fiber, which will help you feel full on less food, reducing your weight, and the fiber will help keep cholesterol from being absorbed by your blood stream.
A blood pressure lowering, plant-based diet should avoid processed foods and foods that contain a significant amount of sodium. These foods can stifle the blood pressure lowering benefits of the plant-based diet. In addition, if dairy products and eggs are included in your plant-based diet, they should be consumed in moderation in their low-fat form. This will help keep excess saturated fat and cholesterol out of your diet.
