Lower Your Blood Pressure by Eating Right

 Lower Your Blood Pressure by Eating Right

What you eat affects your chances of getting high blood pressure. A healthy eating plan
can both reduce the risk of developing high blood pressure and lower a blood pressure
that is already too high.

For an overall eating plan, consider DASH, which stands for “Dietary Approaches to
Stop Hypertension.” You can reduce your blood pressure by eating foods that are low in
saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and lowfat dairy
foods. The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low
amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium,
calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and
sodium also can reduce blood pressure.
Box 6 gives the servings and food groups for the DASH eating plan. The number of
servings that is right for you may vary, depending on your caloric need.

The DASH eating plan has more daily servings of fruits, vegetables, and grains than
you may be used to eating. Those foods are high in fiber, and eating more of them may
temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually
increase your servings of fruits, vegetables, and grains. Box 7 offers some tips on how to
adopt the DASH eating plan.

A good way to change to the DASH eating plan is to keep a diary of your current eating
habits. Write down what you eat, how much, when, and why. Note whether you snack
on high-fat foods while watching television or if you skip breakfast and eat a big lunch.
Do this for several days. You’ll be able to see where you can start making changes.
If you’re trying to lose weight, you should choose an eating plan that is lower in calories.
You can still use the DASH eating plan, but follow it at a lower calorie level. (See box 8.)
Again, a food diary can be helpful. It can tell you if there are certain times that you eat but
aren’t really hungry or when you can substitute low-calorie foods for high-calorie foods.

Lower Your Blood Pressure by Eating Right Video :

Healthiest Foods That Lower Blood Pressure: Strawberries

 Healthiest Foods That Lower Blood Pressure : Strawberries

Swap out those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into doctor-approved territory. Researchers  have found resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats. Though this hasn't been proven in humans yet, strawberries are still a healthy food to add to your hypertension-fighting diet.

Besides being aware of the habits that could be making your high blood pressure worse and squeezing in some regular workouts, you'll need to take a proactive approach with your diet to keep your blood pressure under control in the long run. Cool. Enjoy the Healthiest Foods That Lower Blood Pressure: Strawberries.

Healthiest Foods That Lower Blood Pressure: Strawberries Videos :

What is the DASH diet?

Fruits Vegetables That Lower Blood Pressure..

What is the DASH diet?

The Dietary Approaches to Stop Hypertension diet is an eating plan that can effectively lower blood pressure, according to research.In the original study, published in 1997 by the National Institutes of Health, scientists found that adults can reduce their blood pressure by eating a diet low in saturated fat and cholesterol and rich in fruits, vegetables and low-fat dairy foods.
The researchers concluded that the DASH diet works as effectively as some blood pressure medications.
Today, the NIH recommends the DASH diet for adults of all ages who want to reduce blood pressure. It even lowers blood pressure a little in those with normal readings.

The benefits come because DASH is rich in minerals - calcium, potassium and magnesium - as well as fiber. For a person who eats 2,000 calories a day, the plan calls for:

* Grains, seven to eight servings each day
* Vegetables, four to five servings each day
* Fruits, four to five servings each day
* Low-fat or nonfat dairy products, two to three servings each day
* Meats, poultry and fish, no more than two servings each day
* Nuts, seeds and legumes, four to five servings each week
* Limited intake of fats and sweets

Important ingredients

The DASH diet emphasizes healthful foods that people don't eat often enough. This means adding a few more servings of fruits and vegetables to your meals.
A fruit serving equals 6 ounces of juice or one piece of fruit. A vegetable serving equals a half cup of raw or cooked chopped vegetables or one cup of raw leafy vegetables.
Eating a variety of colorful produce can provide pressure-lowering potassium for your meals.
Next, be sure to get a couple of servings of low-fat dairy foods. One 8-ounce glass of milk or 1.5 ounces of cheese counts as one dairy serving. The calcium contained in these foods helps to lower blood pressure.

Also substitute refined grains with whole grains as often as you can. One slice of bread or a half cup of cooked grains is one serving. Compared to refined products, whole grains contain more fiber and other nutrients that lower blood pressure.

Finally, some other foods are a good source of magnesium in the DASH diet. Nuts, seeds and legumes are top-notch sources that help to lower blood pressure. Eat one-third cup of nuts, a tablespoon of seeds, or a half cup of cooked beans to get a serving.

Easy does it on the salt.

Besides eating mineral-rich foods, cutting back on sodium can help blood pressure to drop even more. In the DASH-Sodium Study, completed in 2000, researchers followed 412 adults on six different diets for 14 weeks.

They found those who consumed a DASH diet with only 1,500 milligrams of sodium a day had the biggest improvements in blood pressure. The scientists concluded that eating less salt may help lower blood pressure risk.
fruits-vegetables-that-lower-blood

What is the DASH diet? A Video :

 

Beating high blood pressure with food

Hypertension is the ultimate stealth condition. You'd never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs.

Half of the 65 million American adults with high blood pressure don't have it under control. That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.

Blood pressure categories
	Systolic		Diastolic
Normal (optimal)	<120	and	<80
Elevated	120-129	and	<80
Stage 1 Hypertension Stage 2 Hypertension	130-139 ≥140	or or

Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs can have some unwanted or unintended side effects.

A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy.

Here's evidence-based advice about diet and blood pressure, :

• Eat more fish, nuts, and legumes (beans).
• Try to burn at least as many calories each day as you take in.
• Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
• Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
• Eat fruit instead of drinking fruit juice.
• Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
• Rely on fresh or frozen foods instead of canned and processed foods.
• Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.
• Decrease your caloric intake if you need to lose weight.
• If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian.

Beating high blood pressure with food Video :

30 FOODS THAT LOWER BLOOD PRESSURE

30 FOODS THAT LOWER BLOOD PRESSURE

The following list of foods have been proven to lower and prevent high blood pressure.

Foods That Lower Blood Pressure:

1. Tomatoes
2. Potatoes
3. Carrots
4. Broccoli
5. Collard Greens
6. Green Beans
7. Artichokes
8. Spinach
9. Whole Wheat Bread
10. Muffin
11. Grits
12. Bananas
13. Oranges
14. Raisins
15. Orange Juice
16. Melons
17. Mangoes
18. Peaches
19. Pineapples
20. Raisins
21. Strawberries
22. Fat-Free or Low Fat Milk
23. Fat-Free or Low Fat Yogurt
24. Lean Meat, Fish, Poultry: Broil, Roast, or Boil, Do Not Fry
25. Almonds
26. Mixed Nuts
27. Peanuts
28. Kidney Beans
29. Sunflower seeds
30. Walnuts
Cool. Enjoy the 30 FOODS THAT LOWER BLOOD PRESSURE !!!

FOODS THAT LOWER BLOOD PRESSURE VIDEO :

Fruits Vegetables That Lower Blood Pressure 3

Fruits Vegetables That Lower Blood Pressure 

 High blood pressure can lead to other health problems or aggravate them. Cancer, heart disease, high blood pressure, type 2 diabetes and stroke together are known to account for 75 percent of all deaths in the United States. Blood pressure is known to be directly related to the balance of sodium and potassium in the blood. Nearly 75 percent of the sodium consumed comes from processed foods and only 5-10 percent comes from added salt. As Americans are used to consume more processed food, they end up consuming more sodium. Blood pressure is measured in millimeters of mercury and recorded as systolic pressure over diastolic pressure. 

Blood pressure level of 140/90 and above is considered as high blood pressure for an adult while < style="font-weight: bold;">blood pressure was established in Dietary Approaches to Stop Hypertension (DASH) study. The effectiveness of a diet rich in fruits, vegetables and low fat diary products on blood pressure was measured. This study has found that people with high blood pressure who followed the diet reduced their systolic blood pressure by 11 mm of mercury and their diastolic blood pressure by 6 mm of mercury. By increasing potassium intake, people can avoid high blood pressure altogether or lower high blood pressure if they have it. Spinach, cantaloupe, Brussels sprouts, mushrooms, bananas, oranges, and grapefruit are known to be good sources of potassium. The consumption of fruits and vegetables can also lead to the reduced intake of saturated fat and cholesterol. Fruits Vegetables That Lower Blood Pressure.. fruits-that-lower-blood-pressure.

Fruits Vegetables That Lower Blood Pressure Video:

Garlic can lower blood pressure by 10%

Garlic can lower blood pressure by 10%... but only if you take it in tablet form


Garlic could help cut blood pressure by 10 per cent – but only if you take it in the form of tablets, claim scientists.
Twelve weeks of treatment with garlic tablets led to a ‘significant’ cut in blood pressure, slashing the risk of a heart attack or stroke, according to a review of evidence.
Researchers claim those with hypertension, or high blood pressure, could control their condition better by adding garlic to conventional medication.
The review of 21 studies on humans found supplements of dried garlic containing a guaranteed dose of the active ingredient allicin consistently led to reductions in blood pressure.
But eating the real thing would not have the same effect, says the review. Although allicin is produced when raw garlic is crushed or chewed, much of it is destroyed during cooking.
The tablets also have the significant advantage of not producing the bad breath associated with eating fresh garlic.
The review looked at supplements with a guaranteed allicin yield of 1.8mg per dose.
The earliest authoritative clinical trial to be published in 1990 found taking Kwai brand garlic tablets led to a significant fall in blood pressure of 10 per cent within 12 weeks.
More studies conducted since 1990 have demonstrated significant blood pressure lowering effects from dried garlic releasing allicin at 1.8mg per dose.