What foods can help reduce blood pressure?

[Herbalist Dr MziziMkavu]

Photo Credit fruit and vegetables on a pile studio isolated image by dinostock from Fotolia.comHigh blood pressure is a condition affecting more than 65 million Americans, as reported by the National Institutes of Health (NIH). Also known as hypertension, high blood pressure can pose serious health threats. While there is no specific food that can lower blood pressure, Arthur Schoenstadt, MD of eMedTV cites an eating plan known as Dietary Approaches to Stop Hypertension, or DASH, that can be helpful. DASH not only guards against high blood pressure but lowers blood pressure that is already elevated.

Whole Grain Food Products

DASH recommends six to eight servings of grains daily. Examples of grains include oatmeal, whole wheat bread, brown rice, cereal and unsalted pretzels and popcorn. The National Institutes of Health (NIH) encourages whole grains as the primary focus of consumer grain consumption as they provide more fiber than their refined counterparts. Eating whole grains can help control the appetite, keep insulin levels in check and prevent damage to blood vessels, factors that might reduce the risk of high blood pressure.

Fruits and Vegetables

Fruits and vegetables remain an important staple of the DASH eating plan and should be eaten daily. The National Heart, Lung and Blood Institute (NHLBI) advises consuming four to five servings of fruits as well as four to five servings of vegetables daily. Examples of fruits and vegetables include apples, apricots, bananas, grapes, broccoli, carrots, green beans and kale. Many fruits and vegetables are an excellent source of dietary fiber and contain magnesium and potassium; nutrients that are clinically studied in regard to their blood pressure lowering effects. A recent study published in a 2010 edition of the "American Journal of Kidney Diseases" found that a reduced-sodium diet in conjunction with increased consumption of high potassium foods can improve the occurrence of cardiovascular disease and high blood pressure.

Low-fat or Fat-free Milk Products

Choosing low-fat or fat-free milk products is another key component of the DASH eating plan. Fat-free or low-fat milk products such as fat-free (skim) or 1 percent milk, low-fat or fat-free yogurt and reduced-fat cheese not only contain less fat but provide major sources of dietary calcium and protein. A study published in 2009 edition of the "American Journal of Clinical Nutrition" examined the risk of hypertension in association with low-fat dairy intake and results indicated that low-fat dairy may play a role in preventing hypertension in elderly individuals.

Lean Meats, Poultry and Fish

Lean meats, poultry and fish play an important role in lowering blood pressure and choosing such proteins are key components of the DASH diet. The NIH recommends consuming no more than six daily servings of lean meat, poultry and fish per day. Selecting lean cuts of meat and poultry, trimming excess fat and removing skin from poultry can not only help to lower saturated fat consumption but also aid your body in maintaining healthy blood pressure levels. Despite seemingly strict guidelines on protein consumption, the American Heart Association (AHA) encourages consumption of fish, especially fish which contain omega-3 fatty acids, twice weekly. Fish high in omega-3 fatty acids include salmon, herring and trout.

Additional Foods

The NIH additionally notes the importance of limiting consumption of food products high in fat and sugar. Soft margarine, vegetable oil and low-fat mayonnaise can be used in lieu of their high calorie and fat alternatives. Sugary foods such as candy should be limited; sugar-free alternatives may prove helpful in eliminating a sweet tooth or craving. The DASH eating plan also encourages consumption of legumes and nuts as high fiber and energy protein sources.

Low-Sodium Foods

Using less sodium and salt is an important part of healthy eating and can help to lower and control blood pressure. The DASH eating plan highlights many foods naturally lower in sodium, so following this eating plan may prove helpful for those who are interested in lowering or maintaining their blood pressure. The NHLBI also emphasizes avoiding prepackaged or processed food items such as pizzas, canned soups and frozen dinners, as they are often very high in salt. Always read the Nutrition Facts label on processed food products and locate the sodium content---foods with more than 20 percent sodium are too high. NHLBI also recommends using salt-free blends, herbs and spices as alternatives to salt when cooking

 

[akenajo]

Thanks for a nice education

 

[BAK]

People please stay away from junk food in order to stay healthy.

 

[Herbalist Dr MziziMkavu]

How to Get a Lower Blood Pressure Quickly

High blood pressure is a condition that can appear silently and cause major complications. According to the National Institutes of Health, high blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. If you have been recently diagnosed with high blood pressure and you want to lower it quickly, there are several steps you can take.

Step 1

Eat foods that are low in sodium and saturated fat but high in potassium. Avoid salt, canned soups, frozen dinners, deep fried foods, fast food and commercial baked goods. Stick with healthier options like low-fat dairy products, whole grains, fruits and vegetables. Bananas, apricots, avocados and figs are foods that are high in potassium.

Step 2

Stop smoking. Smoking can not only cause damage to your lungs, but it can also cause damage to the blood vessels in your heart. Give it up if you currently smoke and do not start if you don't. Also avoid secondhand smoke as it is just as dangerous.

Step 3

Give up drinking. Under normal circumstances, one to two alcoholic beverages a day cannot do any harm. But if you want to lower your blood pressure quickly, avoid drinking altogether.

Step 4

Lose weight if you are overweight. Being overweight is a risk for many chronic conditions, including high blood pressure. According to the Mayo Clinic, losing even 5 lbs. can lower your blood pressure. Promote weight loss by cutting back on your daily caloric intake.

Step 5

Become more physically active. Partake in any form of exercise that you find enjoyable, like walking, jogging, playing tennis, stair climbing, elliptical training or kickboxing. According to the National Heart, Lung and Blood Institute, regular physical activity can lower high blood pressure and also reduce your risk for other health problems. Aim for 30 minutes of daily exercise at a moderate intensity.

Step 6

Perform some type of relaxation activity to reduce your stress levels. Yoga, Tai Chi, muscle relaxation and guided imagery are examples of things you can do.

Step 7

Talk to your doctor about a prescription formula to treat your blood pressure. Beta blockers, calcium channel blockers, ACE inhibitors and thiazide diuretics are all examples of these