Hypertension and Food

If you have high blood pressure, foods high in calcium, potassium, magnesium, vitamin C, and omega-3 fatty acids are all very valuable.

Calcium appears to have a blood pressure-reducing effect. Foods high in calcium are milk, fresh cheese, yoghurt, broccoli and cabbages, dry beans, salmon, soybean and tofu.
Potassium helps maintain blood pressure levels. Clinical studies have indicated that consuming food high in potassium helps lower blood pressure. Vegetables high in potassium are, (among others,) tomatoes, potatoes, cantaloupes, bananas, beets, Brussels sprouts, avocados, and oranges.
Magnesium has the effect of relaxing the blood vessels and allows the blood to flow easier. Foods high in magnesium are chocolate, avocados, spinach, almonds, sunflower seed, and barley.
Vitamin C seems to be expanding blood vessels and constricted arteries, consequently helping to lower blood pressure. Red cabbage, red bell peppers, citrus fruits (mandarins, oranges, etc), kiwis, strawberries and potatoes all are rich in vitamin C.
Omega-3 fatty acids present in fish, especially salmon, tuna fish and trout, help the circulation. The presence of these good fats makes blood unlikely to clump and form clots that may cause heart attacks.
Flaxseed oil seems to be inhibiting the inflammation that causes artery plaque and poor circulation, thus helping against high blood pressure.
Garlic has been the subject of several clinical studies and its ability to drastically lower blood pressure has been demonstrated.

Important !: It is imperative that you consult your doctor before implementing any changes in your lifestyle, or your diet; definitely talk to your doctor before taking any supplements. Some over-the-counter substances can be contraindicated for you, especially if taken when using prescription drugs. Also depriving yourself of certain substances or taking excess of others, can cause serious health problems, therefore check with your physician first! This article is only for general information and cannot substitute medical advice

Control your Sodium
Last but not least it is important to implement a low-salt diet, or we should better say a low-sodium diet. Time and again has been demonstrated that sodium intake has a direct effect on blood pressure levels.

Choose fresh food over frozen or canned. Stay away from salty foods such as Anchovies, Bacon, Bouillons, Canned Foods, Cheese, Cold Cuts (Prosciutto, Salame, Baloney, Ham, Sausages), Condiments, Cooking Sauces, Cottage Cheese, Croutons, Cured meat, Gravy, Hot Dogs, Olives, Pickles, Potato chips, Processed fish, Salad Dressings, Salsa, Salted nuts, Snack foods, Soy Sauce, Tortilla chips.

Caution: A low-sodium diet if difficult to realize, but is also possible to overdo it, with potential undesired consequences. For this reason, if symptoms of high blood pressure persist, don't keep reducing your salt intake but consult with your physician

What's good and what's not. If you have high blood pressure, the first thing to do is to reduce excess alcohol, reduce caffeine, and quit smoking (all habits with a very adverse effect).

To help lower blood pressure you can :
* increase consumption of vegetables, better if organically grown. Plant foods are rich in vitamins, fibers, minerals, and potassium:
* Green leaf vegetables, rich in calcium and magnesium are especially beneficial.
* Whole grains and legumes have high fiber content to lower cholesterol.
* Broccoli and citrus fruit are rich in vitamin C.
* Celery is high in sodium but contains a natural compound by the name of phthalide with lowering blood pressure capability.
* Onion and garlic (also in the form of supplement) are very beneficial.
* Flaxseed oil, nuts, walnuts, in addition to
* Fish (salmon, tuna, herring and mackerel) are rich in omega 3 fatty acid.
* Refrain from adding salt to homemade dishes; add herbs and spices as flavor enhancements instead.
* Avoid cooking with bullions.
* And finally if you eat out, talk to the waiter and request for your food to be prepared without salt. Most restaurants will accommodate your needs.

To be avoided all foods containing saturated fats, like animal products, animal fat, and margarine. Avoid also trans-fatty acid, sugar, and refined carbohydrates contained in processed foods.

DISCLAIMER: YOU MUST VERIFY WITH YOUR PHYSICIAN BEFORE APPLYING THIS ARTICLE'S SUGGESTIONS TO YOUR INDIVIDUAL SITUATION

Source : Anna Maria Volpi