Diets That Reduce Blood Pressure

High blood pressure occurs when the heart is forced to pump blood extra hard through the body. This is detrimental because this produces a quicker blood flow, which can damage the arteries and the function of the kidneys and liver, as well as brain. High blood pressure may lead to a heart attack or stroke. A reading of less than 120/80 is normal. If your blood pressure reading is higher, medication or a lifestyle change is important. Always consult a doctor when beginning a new diet.

DASH Diet

According to the U.S Department of Health and Human Services, an extensive study initiated by the National Heart, Lung, and Blood Institute concluded that the DASH diet reduces blood pressure levels.

Eating foods high in whole grain and nuts along with a supple amount of fruits and vegetables greatly reduces blood pressure. In addition, lower the consumption of sugars, salt and saturated fats. Reduce the intake of red meats and supplement fish and poultry into your diet.

Aming for a total consumption of 2,000 calories daily, use a meal plan and recipes that call for reduced sodium and fat free products. For example, for breakfast enjoy small portions of oatmeal, fat free milk and a banana. Skinless chicken breast or halibut for dinner with low sodium vegetables can assist in lowering your blood pressure. In addition, leave the butter and cream at the store instead of using it as a sauce.

People who participated in the DASH study, conducted by the National Heart, Lung and Blood Institute, lowered their blood pressure within two weeks by simply adding more fruit and vegetables to their diet. In addition, the contributors greatly reduced their amount of sodium intake.

Add whole grains and fruit to your daily menu plan. Read all labels on food products. Your total sodium intake daily should not exceed 2,300mg. Lowering it to 1,500mg is ideal. Keeping a log of your diet and exercise regimen will allow you to change your plan accordingly or keep track of your progress.

Potassium Intake

Potassium and calcium consumption is vital to a low blood pressure diet. According to Harvard Health Publications, most people do not receive enough potassium and calcium in their daily routine. In fact, after enriching a diet with these vitamins, 81 percent who were involved in a recent study were able to cut down on blood pressure medication. Some even decreased the medication by half. Even though, calcium alone may not lower blood pressure, enriching a diet in calcium can improve the quality with other diet regiments.

Consume more potassium rich foods in your daily diet plan. Bran wheat has 1160mg of potassium and 28mg sodium. Currants contain 720mg potassium and 14mg of salt. A baked potato with the skin contains 600mg of potassium and 12mg of sodium. A list of potassium-enriched foods is available from WeightLossForAll (see Resources).

Calcium Intake

Consume foods that are high in calcium. Low fat plain yogurt (8 oz) contains 415mg. Non-fat milk (8 oz) gives 302mg. A half of cup of cooked spinach has 120mg. A list of calcium foods is available at the National Institutes of Health (see Resources). When adding calcium to your diet, choose foods low in fat as well as sodium.