Fight high blood pressure with nutrition

Finding natural ways to lower blood pressure is the way forward. This article looks at what foods you should include in your diet to help fight high blood pressure.

We know that having elevated blood pressure is bad for us and can lead to stroke and heart disease. But do you know what having high blood pressure actually means? Without providing information overload, the basics are just this:

Blood pressure basics

Blood pressure is simply the rate at which blood passes through blood vessels on its way from the heart towards target organs. Ideal blood pressure is considered to be 120/80 compared to high blood pressure, 140/90. Sustained high blood pressure readings over a prolonged period causes damage to vessel walls and ultimately harms target organs. The most common organs that are affected include the brain, kidneys and heart.

Nutrition & blood pressure

One of the easiest ways to keep blood pressure under control is to maintain a healthy diet. The DASH diet (Dietary Approaches to Stop Hypertension) which was created by the National Institute of Health in the US, is the most commonly used framework. As a basic healthy eating guide for healthy blood pressure, try focusing on the following:

Eat most:
Fruits
Vegetables
Whole-grains
Low-fat dairy products
Skinless poultry and fish
Nuts and legumes
Non-tropical vegetable oils

Limit:
Saturated and trans fats
Salt
Red meat (select the leanest cuts available)
Sweets and sugar-sweetened beverages
Alcohol

Planning meals makes eating healthier easier; that’s why SiSU Health provides a free Meal Planner, which allows members to create a personalised 7-day meal plan with recipes and shopping lists. Discover the Meal Planner today to start planning and tracking your meals, plus there’s around 1000 recipes available!

Reference: www.heartfoundation.org.au/news/five-foods-to-lower-blood-pressure