More Diet Advice For High Blood Pressure
Not Simply A Matter Of Reducing Sodium Intake
According to the Journal of the American Medical Association, reducing sodium intake has a limited effect on on hypertensive people under the age of 45 and a minimal effect on people with normal blood pressure. Meanwhile, a recent clinical trial in the US found that a moderate sodium intake combined with a higher intake of potassium, calcium and magnesium (by eating more fruit, vegetables and low-fat dairy products), offers more significant benefits for blood pressure that sodium restriction alone.
Reduce Blood Pressure By Eating More Potassium, Magnesium and Calcium
Potassium works in conjunction with sodium to regulate blood pressure. Good sources of potassium include many
fruits, such as cantaloupe, bananas, kiwi-fruit, oranges, watermelon and dried apricots. Choose vegetables like potatoes, spinach, and zucchini.
Magnesium, the anti-stress mineral, also works closely with sodium and potassium. Good sources of magnesium include: figs, lemons, grapefruit, yellow corn, whole grains, almonds, nuts, seeds, dark green vegetables and apples.
Calcium and magnesium work together for good cardiovascular health. Good sources of calcium include: low-fat dairy products, soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, dried beans, dark leafy green vegetables.
Other Foods That May Reduce Blood Pressure
Other nutrients that may help to reduce raised blood pressure include omega-3 fats (found in oily fish, flaxseeds), garlic, and soluble fiber (found in apples, oat bran, dried beans and vegetables).
More Eating Tips To Reduce Blood Pressure
Lifestyle Changes To Reduce Blood Pressure
Other ways of lowering blood pressure include the following lifestyle changes:
Take Regular Exercise
Learn To Relax
Get Your Blood Pressure Measured
As there are very few noticeable symptoms of hypertension, someone with high blood pressure can feel perfectly okay. The only guaranteed way of assessing your blood pressure is to have it measured. Simply drop by any health clinic or center – it only takes a moment. If you are aged 40 years or over, you should have a blood pressure check-up once a year, especially if you smoke, drink heavily, or suffer from high cholesterol or severe stress.