Diet to Control Blood Pressure:

Abnormally high blood pressure levels are significantly affected by our eating habits. This is true, particularly during middle-age, when blood pressure levels commonly rise due to the ageing process. In a bid to prevent or at least reduce the effects of the early stages of hypertension, your doctor will generally prescribe appropriate medication or recommend a healthy low-fat diet. Blood pressure is considered to vary naturally with physical activity. Thus, it increases when we are exercising or experiencing stress and drops when we are relaxed.

Studies have also shown that age and weight are also responsible for high blood pressure. In fact, obesity is believed to be one of the primary causes of high blood pressure. It is possible that a person could also be genetically predisposed to high blood pressure levels. It is important to note that high blood pressure does not normally manifest itself in obvious symptoms. However, it is responsible for causing invisible damage to our arteries and organs. Unfortunately, by the time the serious symptoms are visible, grave damage has already occurred, at times even leading to fatalities. This is why hypertension or high blood pressure is a condition which is commonly referred to as the “silent killer”

In an ideal scenario, to bring down levels of blood pressure, it is preferable to follow a diet plan that has a high content of fruits, vegetables and low fat dairy foods. It is also a good idea to reduce the intake of saturated and trans-fats. It is also advisable to include foods that are low in cholesterol, high in fiber, potassium, magnesium, calcium and fairly high in protein.  It is also recommended that you completely avoid the consumption of sodium rich foods as these are the foremost culprits responsible for causing hypertension. An unhealthy diet leads to excessive strain on the arterioles, which are the blood vessels that regulate the pressure and blood flow. It is therefore recommended that the consumption of pre-cooked or processed foods is reduced while increasing the intake of fresh and natural foods. While sodium is also available in fresh foods like nuts, grains, fruits and vegetables, its quantity is much less than that found in processed foods.

Here are some tips to bear in mind. Avoid adding salt when cooking meals and try to cook with herbs and spices, while substituting fresh lemon juice for salt. Alternatively, use cayenne, ginger or fresh lemon juice for flavoring. Choose fresh cold meats, rather than cured or smoked meats. While opting for ready-to-serve breakfast cereals, go for varieties which have low-sodium content. Use skimmed buttermilk instead of whole milk for cooking purposes.