| If you suffer from high blood pressure, the very first | | | | strength and longevity. Include as many as five |
| thing that you have to change is your diet. When | | | | servings of vegetables per day in your high blood |
| your level is high, it means that your heart is working | | | | pressure diet. |
| very hard to distribute blood all over your body. This | | | | 3. Fruits |
| can be caused by clogged arteries. Clogged arteries | | | | How many times do you eat fruits in a day? In this |
| prohibit blood from passing through freely. And so | | | | fast-paced world, more and more people are |
| the heart has to push the blood more strongly. This | | | | neglecting fruits in their dinner table. But do you know |
| is why high blood pressure arises. Other than | | | | that fruits can help a lot in controlling the pressure of |
| prescription medicines, a high blood pressure diet | | | | your blood? As many as four servings of fruits in a |
| would help a lot in correcting this condition. | | | | day are recommended for high blood pressure |
| And when it comes to creating a healthy diet, there | | | | patients. Fruits are great for snacks, breakfast, and |
| are just two general rules: eat more foods that can | | | | dessert too. |
| help get rid of cholesterol in your blood and eat | | | | What You Should Avoid |
| fewer foods that could pile them up. Your arteries | | | | High blood pressure patients are given strict |
| and blood vessels get clogged because of too much | | | | instructions by their doctors when it comes to the |
| fat or cholesterol present in it. You have to get rid of | | | | types of foods they should avoid. There are certain |
| cholesterol to make blood move faster and make | | | | foods that trigger changes in the way your blood |
| your blood pressure normal. | | | | pressure behaves. Of course, if your blood pressure |
| What You Should Take | | | | is already high, you should not complicate the matter |
| A good healthy diet requires a very healthy diet plan. | | | | by taking in more foods that could worsen your |
| This means less fats and more fiber, antioxidants, | | | | condition. |
| vitamins, and minerals. This is the rule of the thumb | | | | 1. Alcohol |
| when it comes to creating a diet for patients with | | | | Never drink too much alcohol if you know for a fact |
| heart problems. The AHA, or the American Heart | | | | that you suffer from high blood pressure. Of all types |
| Association, recommends a diet composed of 25% | | | | of alcoholic beverages, you should keep clear of |
| total calories from fat, 50% carbohydrates, 15% | | | | beers the most. Beers can drastically raise your blood |
| protein, and 10% fiber. By following this guideline, you | | | | pressure to the extent that the walls of your blood |
| should be able to slowly put your cholesterol level | | | | vessels get damaged. While red wine is believed to |
| and your blood pressure back to normal. | | | | be beneficial to the health, experts say that this is |
| 1. Wholegrain | | | | only true for people who don't have pre-existing |
| A good high blood pressure diet would contain more | | | | heart conditions. |
| than six servings of wholegrain in a given day. | | | | 2. Fatty foods |
| Wholegrain, wholegrain products, and other food | | | | Fatty foods pertain to all food items that are |
| items such as rye bread, brown rice, muesli, cereals, | | | | cooked, prepared, or mixed with fats. Limit your in |
| and oatmeal are perfect for breakfast and snacks. | | | | take of red meat. Switch to lean meat and white |
| Switch to these foods rather than eating fast food | | | | meat instead. Animal fats should be avoided at all |
| meals and sugary beverages. | | | | cost. Don't use saturated fats and trans fats in |
| 2. Vegetables | | | | preparing your meals. Go for the healthier types of |
| Everybody knows that vegetables are very nutritious | | | | oils like canola oil, sunflower oil, soybean oil, olive oil, |
| foods. They can help patients a lot in managing their | | | | rice bran oil, and grape seed oil. But just the same, |
| disease too. Vegetables are healthy alternatives to | | | | you have to practice moderation when using them. |
| meats and other food items that can otherwise | | | | Create your very own healthy diet by following |
| elevate your blood pressure. Legumes work as well | | | | these guidelines. You can also ask the help of your |
| too. Add more kidney beans, split peas, and lentils | | | | doctor or a dietician. They should be able to help you |
| into your daily diet. They are rich sources of fiber, | | | | construct different combinations of effective but |
| which can dissolve cholesterol in the blood. But more | | | | satisfying meals for you to lower your blood |
| than that, vegetables and legumes have high vitamins | | | | pressure. |
| and minerals content. And your body needs these for | | | | |