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.
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
Arguably the most important dietary recommendation is to increase your plant foods consumption. Typically a primarily vegetarian diet contains more potassium, complex carbohydrates, essential fatty acids, fiber, calcium, magnesium, vitamin C and less saturated fat and refined carbohydrates. All these things have a favorable influence on blood pressure.
Cut Back On Salt
Whilst the human body needs salt to function normally, our modern diet of prepackaged, processed and manufactured foods contains too much of it. There is evidence to suggest that excessive salt consumption causes physiological changes in the kidneys which in turn causes 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 alcoholic drinks or one ounce of pure alcohol per day raises blood pressure and should be restricted. Also alcoholic drinks are high in calories, and many people with high blood pressure are also overweight, so if you’re trying to lose weight, drink less alcohol.
Consume Less Calories
You are at greater risk of high blood pressure if you carry too much weight around your waist. So, cut back on the calories and shed some pounds. Shop for low-fat, no added sugar alternatives and cut back on portion size. A large glass of water before a meal is good for your health and fills you up so that you’ll eat less. Combine lean protein with complex carbohydrate to feel satisfied longer and don’t eat after 6pm. Serve yourself up a smaller portion on a smaller plate, and wait to digest before you decide to go for seconds.
Follow the guidelines above and you will be well on your way to lowering blood pressure naturally.
Despite a family history of hypertension and a mother and sister on anti-hypertensive medication, thanks to following these guidelines, my blood pressure is just right. My sister and mother are also starting to implement some of these steps and my sister’s blood pressure has read normal for the first time in ten years.
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