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Foods That Can Help You Deal With High Blood Pressure

Updated on March 21, 2010

High blood pressure is a serious condition that can be dealt with refraining from serious medical intervention. Water is one of the main tools to deal with the problem, as odd as this suggestion may seem.

High blood pressure often results from chronic dehydration. Consuming larger amounts of water will help you control high blood pressure without any side effects.

Use your diet to counter the problem. Sometimes food can act as a powerful tool in your fight against high blood pressure and related problems like obesity and cardiovascular diseases.

Avoiding salt and sodium is another essential step in struggling against high blood pressure. Medics have been able to prove that the high concentration of sodium in the body leads to high blood pressure. Prepare food without the usage of salt or select sea salt – a product that affects the body much better than regular table salt.

Dark chocolate is one of the foods that can help you in the struggle against high blood pressure. Research shows that 30 grams of dark chocolate per day affects blood pressure positively, without the use of medications.

Avoid foods rich in lipids, especially those that contain saturated fats. Saturated fats increase the level of ‘bad’ cholesterol, which in turn leads to atherosclerosis, high blood pressure and other cardiovascular problems.

Emphasize on fish and olive oil, since these are rich in the healthy unsaturated fats.

Fiber is also essential for controlling blood pressure and keeping the level of bad LDL cholesterol under control. Eat significant amounts of fruits, vegetables and cereals.

Replace regular bread with whole grain bread, since the amount of fiber contained in it is larger.

People who suffer from high blood pressure should have at least five small meals per day. Overeating and consuming too much nutritious products feature among the main high blood pressure causes.

Carbohydrates should be abundant in the diet of a person trying to control high blood pressure. This means consuming natural sugars, like the ones contained in fruits. Opting for foods that contain added sugar is not recommendable. Limit sodas, sweetened juices and ice cream.

The foods that must be in your menu are milk, yogurt, white meat (chicken or turkey), low fat and low-salt cheese, olive oil, honey, fruits and vegetables.

The diet of a person struggling against high blood pressure should be balanced. It should also be used to keep cholesterol levels under control.

The final meal for the day should be consumed at least three hours before going to bed. This will give your body the option to process food properly.

Here is a list of foods that scientists have been able to prove as beneficial in the fight against high blood pressure:
- tomatoes
- potatoes
- carrots
- broccoli (due to the large amount of fiber)
- cabbage (due to the large amount of fiber)
- beans
- artichoke
- spinach (due to the large amount of fiber)
- whole grain bread (due to the large amount of fiber)
- cereals (due to the large amount of fiber)

Other beneficial foods include orange, melon, mango, peach, pineapple, strawberries, fish and marine products, nuts and raisins.

Try to consume these products fresh, since thermal food preparation deprives them of some healthy minerals and vitamins. When in doubt, consult a nutritionist concerning the qualities of food products and their ability to control high blood pressure.

Sources of information:
National Institutes of Health
University of Maryland Medical Center
UK Food Standards Agency


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