Eat Your Way To Lower Blood Pressure

Eating fresh foods that are naturally low in sodium and eaten at regular intervals will help bring down your blood pressure, according to a dietician at Cleveland Clinic.

The more natural food is, that is not from a box, can or bag, the better it is for your blood pressure, says Julia Zumpano, RD, LD. Eating small, frequent meals helps regulate metabolism, avoid sugar spikes and keep insulin levels low. Also, including whole grains and fiber helps prevent overeating and gaining weight.

Here are some specifics about foods that lower blood pressure:

• Eat fresh vegetables high in water and fiber content
• Avoid sauces with added salt or with high fat contents
• Use fresh or dried herbs to flavor foods
• Help regulate heartbeat and blood pressure by eating foods high in potassium – sweet potatoes, broccoli, bananas and dried plums
• Reduce red meat intake because of its carnitine content that increases inflammation throughout the body
• Eat protein-rich foods, such as egg whites, chicken breast and beans
• Use olive or walnut oil instead of butter or margarine

When choosing foods, consider the DASH Eating Plan, which stands for Dietary Approaches to Stop Hypertension. Those who followed the DASH Eating Plan – and reduced sodium to as low as 1,500 mg of sodium per day – were found to have reduced blood pressure, by eating foods that were:

• Low in saturated fat, cholesterol and total fat
• Focused on fruits, vegetables, and fat-free or low-fat dairy products
• Rich in whole grains, fish, poultry, beans, seed and nuts
• Contained fewer sweets, added sugars and sugary beverages, and red meats

For more personal information about eating a heart healthy diet, consult your physician or a medical care provider who specializes in diet and nutrition.

Sources

http://health.clevelandclinic.org/2014/02/eat-your-way-to-lower-blood-pressure/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+ClevelandClinic%2FHealthHub+%28Health+Hub+from+Cleveland+Clinic%29

http://www.nhlbi.nih.gov/health/health-topics/topics/dash/

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