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4 Tips for High Blood Pressure Diet
When you discover that you have hypertension or pre-hypertension, the first thing doctors do, they
prescribe medication. However, the right diet can dramatically reduce your blood pressure as well,
sometimes so much that you will not need any drugs. Find out what a high blood pressure diet is
and how you can easily incorporate it into your lifestyle.
An ideal diet for high blood pressure will be:
Low in sodium (salt)
Low in saturated fats and cholesterol
High in antioxidants and vitamins
High in potassium and magnesium
In other words, a diet generally associated with healthy living and a high blood pressure diet has a
lot in common. Don't get me wrong, it doesn't mean at all that all you will have to eat from now on
is steamed broccoli. For example, the best thing for high blood pressure diet is to go for a baked
potato rather than French fries or a chicken sandwich not a hamburger. The most important thing
is to limit foods that lead to increasing blood pressure.
Tip 1: Eat more home cooked meals
The easiest way to maintain a diet that will help with high blood pressure control is to prepare
meals yourself from fresh products rather than eat prepackaged food. Almost all precooked meals
are high in sodium, saturated fat and cholesterol, while low in other important nutrients. Home
cooking takes more time of course, but there are plenty of healthy and incredibly tasty recopies
that take only 15-20 minutes to cook.
The recommended sodium intake for people with hypertension is less than 3000 mg a day, and an
average American consumes 7000 to 9000 mg... A good way to cut down on salt is to stay away
from packaged condiments. Would you believe that just one serving of ordinary tomato sauce
usually contains about 250 mg of sodium? That will be additional 250 mg, to a meal that already
contains salt. The same can be said about most salad dressings. Using a spoon of olive oil instead
of bottled salad dressing on your salad will make a great difference.
Tip 2: Select foods high in potassium and magnesium
Now when you know what foods to avoid, let's talk about what foods are beneficial. Most fruits and

2. vegetables are good because they are low in fat, cholesterol and sodium (that is unless you add
salt to them, of course). But the most beneficial veggies and fruits are the ones that are high in
magnesium and potassium. Both minerals have been proved to reduce blood pressure.
Best foods for potassium are:
Apricots
Sultanas and Raisins
All Bran
Figs
Dried mixed fruit
Most Seeds and nuts average (unsalted)
Potatoes
Tomatoes
Avocados
Bananas
For magnesium look at:
Black Beans
Broccoli
Peanuts
Oysters
Scallops
Soy milk
Spinach
Whole grain cereal
Whole wheat bread
Tip 3: Consult a physician for best high blood pressure diet
Everybody should follow general food recommendations to lower you blood pressure. However,
there might be specific foods that you in particular should avoid or add to your diet. The reason is
that as most people, you may have not only high blood pressure, but other health problems and
your diet should address them all.
Also if you are overweight, that can greatly affect your blood pressure. The first thing you doctor
will suggest is to choose a diet that will help you lose weight. While if your weight is normal, your
diet will be different.
Tip 4: Choose diet to prevent high blood pressure
As they say, to prevent is always better than to cure, so even if you don't have any problems with
blood pressure, it is a good idea to follow high blood pressure diet. Many studies have shown that
hypertension is hereditary, so you should be particularly careful if your parents suffer from high
blood pressure.
Tanya Turner is a publisher of High Blood Pressure 101 where you can find information in plain

3. English about high blood pressure diets and other ways to prevent and control hypertension
Article Source:http://EzineArticles.com/?expert=Tanya_Turner
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