A blood pressure lowering diet is a healthy diet that reduces blood pressure naturally without the use of medications. This type of diet requires you to consume fewer fatty foods, limit your sodium consumption and reduce your alcohol intake. This is an effective natural method to reduce hypertension. Reducing your stress level and exercising regularly helps as well.
Hypertension occurs when your heart pumps more blood into your body than it should. The extra blood increases the pressure in your arteries. The walls of your arteries are filled with fatty deposits. The increased amount of fat slows the flow of blood to the heart. When this happens, the heart has to work even harder to pump blood and create blood to fill the vessels.
If you are prone to developing hypertension, then you may need to follow a strict diet in order to keep your blood pressure under control. You need to limit your salt intake to reduce the sodium content of your blood. This can be achieved by eating fresh produce and lean meats.
The heart works harder when there is a large amount of fat in your arteries. You therefore need to burn off the extra fat to get your heart rate up. Cardiovascular exercises like brisk walking can be very beneficial. Swimming is also good for the heart. You can also engage in high intensity aerobics classes to increase your cardiovascular fitness.
An important part of a good blood pressure lowering diet is avoiding salt. Salt causes your blood pressure to increase. It is therefore best to avoid salty foods whenever possible. Sodium is known to cause an increase in the pressure of blood through diluting the blood’s minerals. You must lower your sodium intake by changing to a low sodium diet. It is best to avoid table salt in the diet.
One of the biggest factors in narrowing your arteries is poor circulation. That means not enough oxygen reaching your arteries. You need plenty of blood flow to ensure that your arteries are healthy and functioning properly. You can improve the circulation in your body by including exercises in your daily diet plan. Walking is an ideal exercise that is known to have excellent effects on improving the overall health of the cardiovascular system. This is especially true when you include it as part of a weight loss diet.
When blood vessels are narrowed, it makes it difficult for the heart to pump blood. The result can be a higher blood pressure than is natural. If you want to lower your blood pressure naturally, you should start by cutting back on salty foods. You can also incorporate more foods into your diet that are rich in antioxidants, such as tomatoes, strawberries, cabbage and leafy greens.
A well balanced diet is the most important factor in your effort to reduce hypertension. You will have to develop a customized diet plan for yourself based on your lifestyle and your medical history. Be careful not to fall prey to artificial sweeteners and white flour. Always remember that diet is the key to health. Make sure that you include the foods that are rich in potassium, magnesium, phosphorus and folic acid to make the best use of your diet plan.
Another important factor that lowers pressure is to improve your HDL or good cholesterol level. High density lipoprotein or HDL cholesterol is vital to maintaining normal blood vessel walls. This is because it helps the blood vessels to keep pace with blood fluid, transporting nutrients and removing waste products. To achieve this, you should make an effort to consume foods that are rich in unsaturated fats. You may also choose to add fish oil to your daily menu plan to improve your intake of unsaturated fats. There are also supplements available that are high in unsaturated fats.
A healthy diet plan is not complete without a daily dose of exercise. Exercise not only helps you stay physically fit but it also helps in burning your excess calories. Cardiovascular activities such as walking, biking, and swimming will help you maintain the right blood pressure. These cardiovascular exercises will improve your body’s endurance and strengthen the blood vessels. It will also improve the circulation of oxygen-rich blood to all parts of your body.
Thus, a proper blood pressure lowering diet plan and regular exercise are one of the most effective ways to reduce hypertension. Of course, these natural methods may take a longer time to bring about significant changes in your blood pressure than those prescription drugs provided by your physician. But in the end, they are safer and more affordable options. So if you want to lower your pressure in a safe and natural way, then these two methods will work for you.