The most important part of any successful blood pressure control plan is a consistent blood pressure diet. There is absolutely no need to postpone eating just because you might get started at the next meal time. With a nutritious low-salt, heart-friendly diet in hand, you can safely manage and lower your blood pressure without the risk of medication, and contribute to your overall heart health in many other ways. You will also develop a stronger cardiovascular system through proper dieting, which will lead to higher levels of overall wellness and energy.
The American Heart Association recommends that everyone over the age of forty should follow the guidelines laid out by their trusted organization. The guidelines include including plenty of vegetables, fruits, fiber, unsaturated fats, and the protein-rich omega-3 fatty acids found in oily fish like mackerel and salmon. Of course, it is also extremely important to exercise regularly and eat a healthy blood pressure diet, and to minimize your salt intake. These guidelines were established after extensive research and after considering the many factors that can lead to heart failure, including blood pressure.
Keeping your blood pressure within manageable limits is extremely important for overall health. Unfortunately, many people live in polluted environments and are exposed to high blood pressure levels through poor diet and lack of exercise. Fortunately, there are many modifications that you can make to your current diet that can significantly affect your hypertension. You can eat less sodium, for one thing. The American Heart Association suggests that a typical count of sodium per day should be between one and two grams, but if you want to cut down on your sodium intake substantially, then the recommended diet is a low-sodium blood pressure diet.
Sodium is often thought of as a “salt”. However, this mineral is actually a “nutrient”, meaning that it provides important nutrients to your body. If you eat a diet that is high in saturated fats, sodium levels will rise in your bloodstream. As a result, blood pressure can increase and become “unstable”.
To keep your blood sodium levels lower, simply eat foods low in sodium, particularly those high in potassium. Potassium has the ability to neutralize sodium, which means that you will be lowering your sodium levels in a safe, natural way. There are two main sources of potassium: fresh fruits and vegetables, as well as seafood. You can get potassium from bananas, oranges, spinach, beets, legumes (like black beans and kidney beans), dairy products, dried fruits, potatoes, and even cheese.
Foods that have high sodium content are often those high in saturated fat. Because saturated fats can raise blood pressure, it may seem that eliminating high sodium foods would cause a drop in your readings. In fact, you may still be eating high-salt foods like junk food and pre-cooked meat and poultry products. Instead of eliminating these foods from your diet, focus on incorporating more healthy versions into your menu. Many health experts believe that substituting one serving of meat or chicken with 30 grams of lower sodium vegetables (such as celery, broccoli, cauliflower, and spinach) will be sufficient to keep your blood pressure in the normal range.
Another important factor to remember when considering a blood pressure diet is that many patients experience an increase in their blood pressure as they age. For these patients, it may be necessary to follow a program designed for older patients that includes both dietary changes and regular exercise. Your doctor may recommend a professional level exercise program that includes strength training, aerobic exercises, and stretching. These types of exercises are especially beneficial for maintaining proper body weight and can help to maintain normal blood pressure levels throughout a patient’s life.
If you want to make dietary changes that will have the greatest impact on your hypertension, then a blood pressure education program is designed just for you. Not only does it include detailed information about what you can eat and what you should avoid, it also includes personalized advice for making dietary changes that will help you lose weight, get more exercise, and improve your overall health. No matter whether you are already taking prescription medications or you just want to make some positive dietary changes, a professionally designed blood pressure education program can help you achieve your goals.