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Fight high blood pressure with nutrition

Last Updated: 19 January 2019

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Fight high blood pressure with nutrition

Finding natural ways to lower blood pressure is the way forward. Here we take a look 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

 

Don’t forget that regular cardio exercise can also help to promote healthy blood pressure. If you experience high blood pressure, ensure you speak with a health professional before drastically changing your exercise or dietary habits.

 

 

Written by

Perri Simon

SiSU Wellness Nutritionist

 

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

Categories:
Blood pressure
Heart health
Nutrition
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