Food List For People With High Blood Pressure
Food plays an integral role in helping to maintain blood pressure, kidney function and heart health, according the Blood Pressure Center. Certain foods contribute to a healthier circulatory system and can actually cause a reduction in blood pressure. Managing body weight by choosing a diet that encourages weight loss, staying within recommended sodium allowances each day and getting enough liquids to stay hydrated can help you control your high blood pressure and maintain your health.
Dairy Products
The Blood Pressure Center suggests drinking skimmed milk. Dr. Liz Applegate, nationally renowned expert on nutrition and fitness at the University of California at Davis, points out in her list of 22 heart-smart foods, that you may consume modest amounts of cheese known to be high in calcium, such as Gruyere, cheddar, Parmesan and Swiss.
Animal Proteins
Eating fresh fish high in omega-3 and 6 fatty acids is an ideal way to add proteins to your diet to control blood pressure, according to the Blood Pressure Center. Fish is high in calcium and contains monounsaturated fats, both helpful in lowering the risk of heart attack and reducing blood pressure.
Vegetables
Dr. Applegate recommends eating corn, a good source of folic acid and vitamin B. She also sings the praises of onions, a heart-smart food helpful in preventing LDL (bad cholesterol) from damaging blood vessels. Avocados are high in monounsaturated (good) fats that also help to lower LDL cholesterol and reduce heart attack risk.
Beans
Considered a wonder food by Dr. Applegate, beans are rich in various nutrients, vitamins and an excellent source of proteins. They provide soluble fiber to aid in reducing cholesterol and are high in vitamin B and folic acid, two vitamins that prevent clogged arteries. Add soybeans and soy products to this list as well.
Grains
Whole grains, especially oat bran and oatmeal, are high in soluble fibers and are some of the best foods to help lower cholesterol and protect the arteries against damage. They bind to cholesterol and flush it from the body, says Dr. Applegate. Because sodium contributes to a rise in blood pressure, read package labels to be sure all grain products and cereals purchased are low in sodium.
Fruits
Apples may lower cholesterol levels and clear the blood as much as 10 percent, according to Dr. Applegate. Pectin fiber found in apple skins binds to cholesterol and toxins in the blood, flushing them out through the kidneys and lowering blood pressure in the process. Citrus fruits are high in potassium, assisting the body in its regulation of blood pressure through the kidneys. Pink grapefruit, containing lycopene, a potent antioxidant, offers protection against damage to the blood vessels from cholesterol.
Healthy Fats
Olive oil is high in omega-3 and 6 fatty acids. Olive oil’s protective qualities for blood vessel health are well-known. Cold-pressed, extra virgin olive oil retains all of its nutrients through processing.
Spices and Condiments
Raw garlic has natural antibiotic and anti-inflammatory properties and has been used for centuries for medicinal purposes, according to the Nutrition Reporter website. Garlic helps lower cholesterol and prevent blood clots, Dr. Applegate points out.
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