Blood pressure is the pressure exerted on your blood vessel walls as your heart moves blood throughout your body. Normal blood pressure is 120/80 mmhg (millimeters of mercury), whereas hypertension or high blood pressure is considered to be a measurement over 120/80 mmhg.
Hypertension afflicts millions of people worldwide. It is called the "silent killer," because you can have it, but not notice any symptoms until it is too late. If you have high blood pressure, however, there are steps you can take to reduce it, including changing your diet.
Instructions
1. Avoid salty foods. Your heart uses a certain amount of sodium to contract and pump blood. Excess sodium causes the heart to pump more blood, hence increasing blood pressure. If you have salt cravings, use a salt-substitute like "Pan-Salt," which contains half the amount of sodium contained in normal table.
2. Eat high-potassium foods. Potassium works with sodium by regulating the body's balance of water. Ingesting more potassium than sodium will help you maintain normal blood pressure. Do not take potassium supplements, but instead eat high-potassium foods, such as bananas, avocados and dried apricots.
3. Increase your fiber intake. A high-fiber diet prevents many forms of cardiovascular conditions, such as high blood pressure. Examples of foods containing water soluble fiber are apples, oat bran and psyllium seeds.
4. Eat calcium-rich foods. Calcium functions with potassium and sodium to regulate your body's water balance. When you lack calcium, sodium levels increase, consequently increasing your blood pressure. The best sources of calcium are okra, spinach, milk and trail mix.
5. Reduce intake of foods with saturated fat. Saturated fat is directly associated with high blood pressure. When there is too much fat intake, plaque builds up in the arteries connected to your heart, thereby narrowing them, which forces your heart to exert more effort and raises your blood pressure. Always read food labels and make sure there are no saturated fats listed as ingredients.
Tags: blood pressure, blood pressure, high blood, high blood pressure, your blood, amount sodium, high-potassium foods