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HIGH BLOOD PRESSURE DIETS
People eat to live but some live to eat. True some of you may be food lovers but then what is the use of eating when you cannot live healthily. Those of you with high blood pressure need to be cautious about your diet as the incorrect foods or the faulty intake of some foods could cause your blood pressure to hit the roof. With a little responsible attitude you can control your blood pressure and live and eat normally. Have diets rich in fiber Fiber rich diets have proven to be very effective measures in dealing with hypertension. The best one to opt for is the gel-forming fibers which are soluble in water. Some excellent examples are apple pectin, oat fiber, powdered fenugreek seeds and ginger root, guar gum, pysllium seeds and powdered dandelion root. These nutrients help you to get rid of heavy metals present in your body which helps in weight loss and lowering of your cholesterol. Reduce the intake of sugar and sodium The sugar that you use for your normal cooking is known to increase your blood pressure by producing a hormone called adrenaline. Adrenaline causes the retention of sodium in your body which increases the level and blocks the blood vessels. Avoid fast foods, frozen pizzas and vegetables which are canned. You should not eliminate salt entirely from your diet and instead have low salt diets. The ideal diet You should go in for potassium rich diets such as vegetables and fruits and some fatty acids which are necessary. Your diet should also include good quantities of onion and garlic. If you are a vegetarian, then you have less chances of hypertension as a vegetarian diet consists of potassium, carbohydrates, fiber, calcium, Vitamin A and C, polyunsaturated fat and magnesium. The DASH diet The Dash (Dietary Approaches to stop hypertension) is a research that measures the impact of the different nutrients present in the food on blood pressure. The DASH diet is ideal for high blood pressure people as it is rich in vegetables, grains, fruits, and low in fat and sugar. It contains lean meats and low dairy products as well. The diet is one where you are provided with natural foods which are not processed. Some useful tips to prepare low salt diets Add less salt while cooking and reduce the amount everyday till you don’t require it at all. Avoid salt in recipes and use less of sauces and instant mixes as these are high in salt content. If you are using any canned foods rinse the salt and lessen your intake of cured, smoked or processed poultry, beef or pork. Buy fresh vegetables, fish, poultry and lean meat and rinse if using canned ones. Cook rice and pastas without salt. Avoid frozen dinners, canned foods and salad dressings which are high in salt. Opt for ready to eat breakfast cereals.
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