High blood pressure can be very dangerous to your heart health. Essentially, it is a condition that makes your heart work twice as hard all day long. Once you have high blood pressure, it can last a lifetime. It can lead to heart and kidney disease,
stroke and blindness if left uncontrolled. There are often no warning signs associated with high blood pressure. The best way to monitor your blood pressure is regular doctor visits. There are several diet methods to follow if trying to lower your blood pressure. One method is a diet low in carbohydrates.
Low Carb Diet Basics
A low carbohydrate diet is a healthy way to manage your weight. Weight management is important for lowering your blood pressure. If you have high blood pressure, you want to focus on lowering your sodium intake. A diet low in carbohydrates can help you do this because you'll be consuming more foods that are lower in sodium such as protein, dairy and produce. You will follow a primarily plant based diet and cut out unhealthy junk food options that are often high in carbohydrates and sodium. While following a low carbohydrate diet be sure to pick heart-healthy foods from each category.
Protein
While on a low carbohydrate diet, protein is one food group you will be consuming more of. To lower your blood pressure you don't want to over do it on saturated fat. Beware of red meat sources that are often high in saturated fat. Choose lean cuts of meat whenever possible. Eat red meat occasionally and fill your diet mainly with poultry, fish and seafood. Fish and seafood also contain omega-3 fatty acids that promote heart health and development.
Dairy
The consumption of dairy products should be done in low to no fat varieties. Full fat dairy products are higher in the saturated fat that you will want to limit. Dairy is an important component of your diet, as it provides you with added protein and calcium. Dairy products are low in sodium and can be consumed in moderation while following a low carbohydrate diet.
Produce
Produce is your friend when following a low carbohydrate diet. Although certain fruits are considered carbohydrates, you should try to eat a primarily plant based diet. Produce is packed with the vitamins and nutrients you need for heart health. Vegetables such as carrots, broccoli, kale, potatoes and tomatoes are all rich in potassium, magnesium and fiber. These same nutrients can also be found in fruits such as apples, dates, bananas, grapes, melons and tangerines.
References
- US Department of Health and Human Services; Lowering Your Blood Pressure With DASH; April 2006
- National Center for Biotechnology Information; Hypertension; July 2010
- DukeHealth.org; Low-Carb Diet Effective at Lowering Blood Pressure; January 2010
- MayoClinic.com; Low-Carb Diet; May 2010
- American Heart Association; Managing Blood Pressure with a Heart-Healthy Diet; January 2011
