Hypertension And How To Eat To Help Control It
Did you know that more than 75 million adults or 1 out of 3 have high blood pressure? It is scary that only half of these people have their high blood pressure under control. Hypertension is “the silent killer” because there are normally no warning signs or symptoms with this disease so it is common for people to have it and not know it.
There are many things you can do to help control your blood pressure besides taking medications. Making lifestyle changes to include exercise and changing your diet can play a big role in lowering your numbers.
Eating a diet that is high in fruits, vegetables, whole grains, and low-fat dairy products is key to lower blood pressure. Cutting back on saturated fat and foods higher in cholesterol are also important. This diet is called the DASH diet. This means Dietary Approaches to Stop Hypertension.
Increasing your potassium intake also has a healthy impact on your blood pressure. You can get potassium from the foods you eat. Some examples of potassium-containing foods are bananas, oranges, grapefruit, cantaloupe, sweet potatoes, and cooked broccoli and spinach. Potassium helps flush the sodium out of your body through your urine and it also relaxes your blood vessel walls.
Decreasing the amount of sodium in your diet is also good for heart health and lowering your blood pressure. You should limit your sodium intake to less than 2,300 mg per day.
Eating berries are super good for you. The pigments that give berries their color help artery walls become wider and more flexible. This lowers your blood pressure.
Yogurt is another food that helps your blood vessels tighten and relax at the right times. Plain, low fat yogurt is the best choice. Check the label and choose one without too much added sugar.
Fatty fish such as salmon, mackerel, and sardines are good sources of calcium. They contain lots of omega-3’s that are good for your heart and overall health. Taking fish oil supplements can also help lower your blood pressure.
Lastly, oatmeal is a whole grain that is full of fiber and is low in sodium. Fiber helps you keep your weight down and your blood pressure under control.
These foods are easy to add to your diet and they can help you regulate your blood pressure. For some people, lifestyle and diet changes are enough to lower blood pressure. When these changes do not work, you may have to be put on a prescription drug to get your blood pressure under control.