Research shows that the eating habits of Americans are very much inclined towards causing high blood pressure compared to the dietary culture of peoples from rural Africa, China and Brazil. In these places, they do not eat too much fast food but include organically grown vegetables, fruits and other fresh produce to their daily diet. This is just one of the reasons why hypertension and even obesity is not widespread in these countries, even among their elderly citizens.
The foods you eat have an important part in preventing or worsening high blood pressure. This is so considering the fact that the food you’re craving for contains a lot of salt, fats and eating too much can affect weight – hence, these are known as the common risk factors that can affect levels of blood pressure. Also known as hypertension, this deadly disease brings about seven million deaths yearly around the world. If you don’t want to be part of this statistic, then you should be wary about what you eat.
A balanced meal plan is essential for someone who is suffering from high blood pressure. There are certain foods that can help improve this condition, likewise there are foods that worsen it and should be totally removed from the diet. To be more specific, discussed in the following paragraphs are some of the best foods that a hypertensive person should enjoy.
As soon as you get up from bed in the morning, treat your empty stomach with a glass of warm water (8 oz) with honey (1 tsp) and apple cider vinegar (1tbsp). Alkaline in vinegar keeps blood pressure at bay while the natural vitamins in honey regulate bowel movement which is perfect for hypertensive folks. Honey is also a healthier substitute to refined white sugar. Furthermore, eating two cucumbers daily for 14 days will ensure that your arteries are well hydrated and safe from strain.
Olive oil is one of the healthiest oil in the world. Originating from the Mediterranean area, it shows positive effects on blood fats (cholesterol and fatty acid count in the blood) and significantly helps in lowering blood pressure. Including olive oil in a hypertensive’s diet is very easy since this oil is very versatile. It can be used in cooking, as dressing to fresh salad greens, light sauce for pasta or for baking.
A good alternative for beef and pork is fish. Fish is loaded with protein but is good for the heart because of its low fat quality. Also, fish rich in omega3 fatty acids like salmon, tuna, sardines, anchovies and smelt are also packed with other essential nutrients that keep way inflammation and plaque from the blood vessels. Another non-fish food high in omega-3 is flaxseed oil. Incorporate this to your meals and you’ll get an extra boost of essential fatty acids that are effective in lowering blood pressure.
As mentioned above, salty foods are one of the known culprits of cardiovascular diseases and high blood pressure, as well as cancer of the stomach, bladder and esophagus. So, cutting the use of salt and using natural herbs and spices instead is a wise decision. There are lots of flavorful spices to choose from like garlic, fennel, oregano, basil, black pepper, tarragon and ginger. All of these ingredients are also good for the heart and in maintaining normal blood pressure.
Hypertensive people should also be watchful of what they drink. Instead of coffee, opt for some green tea. Japan is one of the biggest sources of green tea. It has become part of their culture to drink tea everyday, making them one of the countries that have low incidents of cardiovascular disease. Green tea contains high levels of catechins, which are antioxidants that control chemicals in the blood which cause hypertension. Of course, drinking plenty of water is generally good for the health. Alcoholic drinks on the other hand are a big no-no for someone who has heart disease and for someone who wants to totally avoid this illness.
Lastly, an effective natural medicine from the Chinese used in lowering high blood pressure is celery juice. Aside from this, celery is also proven beneficial in preventing gout and arthritis because of its anti-inflammatory properties proven by its considerable amounts of apigenin. Drink 2-3 glasses (8 oz each) of celery juice daily for one month and experience the wonders it can do in normalizing blood pressure.