High Blood Pressure and Your Health.

There are over 50 million Americans that have high blood pressure. Hypertension could lead to strokes and other cardiovascular problems. High blood pressure or hypertension are known as a silent killer. Without regular check ups people do not know they have it until it is too late. One of the most effective ways to lower your high blood pressure is through your diet.

How to Lower Your High Blood Pressure.

These simple tips will help you lower and control your hypertension. If you are under a doctors care and he has prescribed medication for you, continue to follow their directions and take your medication. Over time it is possible to wean yourself from the medication, but do not quit without your doctors approval. This is how you lower your blood pressure:

*1. Do not smoke cigarettes or use any tobacco products.
*2. If you are overweight lose weight.
*3. Increase your activity and exercise regularly.
*4. Eat a healthy low fat, high fiber diet especially lots of fruit and vegetables.
*5. Lower your salt and sodium intake.
*6. Avoid alcohol and caffeine
*7. Reduce and Eliminate Stress from your life as much as possible.
*8. Get plenty of fresh air and sunlight.
*9. Sleep regularly.

These same tips will help you reduce your risk of heart disease, cancer, high cholesterol, obesity and many other diseases while strengthening your immune system and increasing your energy.

Low Fat Diet Reduces Your High Blood Pressure.

There are two major food types that dramatically affect our blood pressure. They are saturated fats as well as sodium.

Saturated fat increases your blood pressure and you should limit butter and margarine, salad dressings, fatty meats, whole milk dairy problems, fried foods and fast foods. Read nutrition labels and learn what is in the foods you eat.

Those things that are high in sodium and and saturated fats should be avoided.

Avoid Sodium.

Many people think salt and sodium are the same and they are not. Salt is a mineral that is full of sodium but it is not sodium. Sodium can be found in foods other than salt. Therefore, even if you do not add salt to your foods or cook with salt you could still be getting a lot of sodium in your diet. Sodium is the number one thing to increase blood pressure in many people, especially African Americans. Be very careful to reduce your sodium intake. Over a short period of time your body will let you know when things are too salty. But until then avoid, salt, canned soups and most canned foods, salted snacks and all deli meats. Do not eat fast foods. MSG, like salt is another mineral high in sodium and should be completed avoided. It is found most often in Chinese food.

What Should You Eat to Lower Your Blood Pressure.

The healthiest thing to eat is fresh fruit and vegetables. A variety is good but those fruit high in potassium are especially good while you are getting used to eating less sodium. Eat foods that are high in dietary fiber such as 100% whole grains like oats, wheat, etc. If you want meat choose skinless turkey or chicken. Fish can be 3 times higher in sodium that skinless turkey, chicken or even lean beef. Lean pork can be even 3 to 5 times higher in sodium than fish. So at all costs avoid pork.

Finally, eat of fruits and vegetables with every meal and snack. Avoid sodium and foods high in saturated fats. Eat foods high in fiber and 100% whole grains. Follow the other tips and soon you can lower your high blood pressure.



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