May 23, 2013

Controlling your High Blood Pressure with the Help of Foods

Control High Blood PressureRegardless of whether they are out of shape, are genetically pre-disposed to it or have to deal with waves of stress day after day, countless people on this planet suffer from high blood pressure.

Considering the fast world in which we live it shouldn't come as a surprise, but that doesn’t mean we should neglect the condition. Before you run for a prescription, unless your condition is severe of course, I would recommend that you give it a shot the natural way and try to control your blood pressure by tweaking your diet and eating the right foods (it’s much healthier than eating pharmaceutical pills with millions of side effects).

What is High Blood Pressure and What Causes it?


Generally-speaking, high blood pressure occurs when the force with which the blood is pushed through your veins has been recorded above 140/90 on two separate occasions. It is believed that around a quarter of Canadians are suffering from the disease, and in many cases it manifests itself once the damage has already been done.

In most cases, the cause of high blood pressure is actually unknown, though there are factors which increase one’s risk of developing it. These factors include obesity, partaking in unhealthy habits such as drinking and smoking, gender (males are more likely to develop it), and even race play a role in it (it was found that Africans living in North America are more likely than the rest to develop it).

High Blood Pressure – Control with Food


So how exactly can food help you to control high blood pressure? Well, as you can guess, a large number of studies have already been done on the subject so we know quite a bit when it comes to the topic of how foods influence blood pressure. As it happens, the consumption of various nutrients, such as calcium, dietary fiber, magnesium, vitamin C, potassium, protein, arginine, monounsaturated and omega-3 fats, can contribute to lowering blood pressure and preventing it from rising above critical levels.

Calcium, apart from being found in milk, can also be gained from other dairy products, broccoli and figs. Low levels of calcium have been linked with a higher risk of blood pressure.

Dietary fiber, if eaten generously, can contribute to lowering blood pressure and is found in lentils, pomegranates and asparagus.

Various studies have linked magnesium intake and lower blood pressure, and you can find it in amaranth, quinoa and seeds.

Omega-3 fatty acids have cardioprotective properties and can improve your blood circulation; they can be mainly found in fatty fish, shellfish and flaxseed.

Potassium has been extensively studied on various occasions, and having a lot of it in your diet will lower your blood pressure. Avocados, potatoes, bananas and quinoa are some good potassium sources.

Finally, vitamin c is known to dilate blood vessels, allowing the blood to circulate in greater quantity, thus requiring less pressure. You can find it in berries, peppers, citrus fruits and broccoli.

Foods that Help in the Fight against High Blood Pressure
Foods Nutrient Health Benefits
broccoli,
cooking greens,
dairy products,
figs
calcium According to population studies, low levels of calcium are related to higher risk for elevated blood pressure, particularly in sodim-sensitive individuals and the elderly
asparagus,
lentils,
pomegranates
dietary fiber Observational studies demonstrate a beneficial association between generous fiber intake and reduced blood pressure
amaranth,
quinoa,
seeds
magnesium Observational dietary studies link high magnesium intake with reduced blood pressure
fatty fish,
flaxseed,
shellfish
omega-3 fatty acids Research indicates that these cardioprotective fats may help blood to circulate more freely, lowering blood pressure
avocados,
bananas,
potatoes,
quinoa
potassium Findings from Dietary Approaches to Stop Hypertension (DASH) study support previous research that indicates a potassium-rich diet may improve blood pressure, and may be as just as important as a low sodium diet
berries,
broccoli,
citrus fruits,
peppers
vitamin C Population-based and preliminary clinical studies suggest that vitamin C may have a benefit by widening blood vessels and promoting excretion of environmental toxins, such as lead, which can contribute to a high blood pressure

As you can see there is no shortage of foods you can add to your arsenal to fight against blood pressure, but if the condition really is severe then I highly recommend you visit your doctor before taking any kind of action.



Related articles:


Frequently Asked Questions on Hypertension (or High Blood Pressure)
High Blood Pressure Diet – Fighting Hypertension with Food
The Basic Guide to Understanding High Blood Pressure
Controlling your High Blood Pressure with the Help of Foods
How You can Prevent High Blood Pressure
What are the Symptoms of High Blood Pressure – An In-Depth Overview


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Related Books:


Blood Pressure Down by Janet Bond Brill Ph.D. R.D. – The Easy and Natural Anti-Hypertension Plan

Blood Pressure Down by Janet Bond Brill Ph.D. R.D. is a simple and effective ten-step plan that lasts a total of four weeks, designed to help you lower your blood pressure to stable levels by eating the right foods, without using any prescription drugs or chemicals or anything of the sort.


The High Blood Pressure Solution by Richard D. Moore – Solving Hypertension through Balance

The High Blood Pressure Solution by Richard D. Moore is a book, which apart from containing plenty of information on hypertension, also offers a scientifically-formulated program which focuses on using nutrition (no chemicals or pharmaceuticals) in order to lower and stabilize one’s blood pressure.


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