You may have been surprised and worried when you learned that you had hypertension, but you're not alone: 29 percent of American adults have high blood pressure. Fortunately—in addition to taking the medication(s) provided by your doctor—you can start fighting hypertension by making smart dietary decisions.
Swap Sodium With Potassium
Sodium increases the amount of water in your blood vessels, which increases your blood pressure. Consequently, the American Heart Association suggests that those with hypertension limit their sodium intake to 1,500 mg per day.
But how can you reduce your sodium intake? Cut back on junk food—or stop eating it altogether. Most fast food items, restaurant meals, frozen dinners, and processed foods contain large quantities of salt. So cut these foods out of your diet, and switch to natural, high-potassium foods instead:
- beans
- lentils
- potatoes
- tomatoes
- avocados
- beet greens
- bok choy
- spinach
- bananas
- prunes
From fruit beverages to condiments, high quantities of sodium can be found in most types of food products. So in addition to eating less junk food and eating more of the healthy food choices above, be sure to always check nutrition labels to see how much sodium is in the foods you are consuming.
Add Garlic to Your Diet
According to the University of Maryland Medical Center, garlic consumption reduces blood pressure by 5 to 8 percent. Not bad for adding a simple ingredient to your meals.
If you're not a fan of garlic's strong flavor, or you're worried about scaring vampires (or people) away with your breath, simply take a garlic supplement; it's a convenient alternative to eating garlic.
Limit Your Alcohol Intake
According to the Mayo Clinic, consuming large quantities of alcohol raises blood pressure significantly. If you consume more than three drinks in one sitting, you can expect a short-term increase in blood pressure. And if you drink heavily on a regular basis, you may even experience a long-term increase in blood pressure. Needless to say, you should avoid alcohol.
Eat More Dark Chocolate
If you're a chocolate lover, you'll be glad to know that dark chocolate can actually aid you in your fight against hypertension. A Harvard Study found that the sweet treat lowered the blood pressure of both non-hypertensive and hypertensive patients. Additionally, the blood pressure lowering effect seemed to be strongest in the individuals with hypertension. So enjoy a bite of dark chocolate each day—just be sure to check the sodium content first.
For more information, contact a professional in your area or visit a website like http://www.thefamilyhealthcntr.com.
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