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Diets To Reduce High Blood Pressure

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Diets To Reduce High Blood Pressure

Do you think it's possible to lower your blood pressure simply by changing your diet? Well, if you answered "Yes", you're absolutely right!

I'll tell you why you need to lower your blood pressure and then give you some easy things you can do to get started right away.

 

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Diets To Reduce High Blood Pressure

What should you be eating?

First of all, you need to switch yourself over to a whole food diet. This means eating more fresh fruits and vegetables, low fat and low sodium dairy and lean protein. The best lean protein sources are white meat chicken without the skin and cold water fatty fish like salmon, tuna, herring, sardines and anchovies.

You need to stop eating fast foods, deep fried foods and anything high in salt (sodium). You may be surprised the the amount of sodium in processed and prepared foods.

In the United States, we are advised to consume no more than 2400 mg of sodium a day. However, the average intake is somewhere between 4000 and 5000 mg a day. So you can see that if you're eating packaged and prepared foods, chances are that you're getting too much sodium.

By eating more fresh fruits and vegetables, you'll also be increasing the amount of potassium that you're getting. Potassium works together with sodium to maintain you body's water balance and helps to regulate blood pressure.

One of the most important additions to your diet would be 3 servings a week of fish high in omega 3 fatty acids. These fish are tuna, salmon, herring, sardines, anchovies and mackerel.

The Importance of Eating Fish

Why include fish in diets to reduce high blood pressure? Well, researchers have found that increasing the amount of omega 3 fatty acids in your diet can help you to lower your blood pressure. And, the omega 3 fatty acids scientists are referring to come only from cold water, fatty fish like salmon, tuna, herring, anchovies, mackerel and sardines.

You see, if you're not getting enough omega 3 fatty acids from fish oil in your diet, your platelets produce too much "fibrin", which is the sticky mesh that forms a clot. This causes hardening of the arteries and internal clots that can break loose and cause heart attacks and strokes.

The omega 3 fatty acids in fish oil have what's known as an "antifibrotic" effect on the platelets. It regulates the amount of Platelet Derived Growth Factor (PDGF), keeping your platelets from forming clots when they're not necessary and preventing atherosclerosis or hardening of your arteries too. This research came from the Journal of the American Society of Hematology, Vol. 81, No. 7, 1871-79.

Consider this, the average person in Japan gets 1500 mg to 2000 mg of fish oils every day. The average Greenland Eskimo gets 3000 mg. It's no surprise that they both have the lowest incidence of cardiovascular disease in the world.

On the other hand, the average American gets less than 200 mg of ffish oil daily. We also lead the world in cardiovascular diseases.

You can draw your own conclusions, but as for me, I'll be eating fish at least twice a week and taking a daily fish oil supplement.

How To Choose The Best Fish Oil Supplement

Just enter your name and mailing address in the form below and I'll send you a free 20 minute CD that reveals shocking information about the fish oil industry.

You'll hear about the evolution of fish oil processing and learn how to tell if your fish oil manufacturer is operating with your best interest in mind. You need this information NOW!

The Effects of High Blood Pressure

  • Stroke - High blood pressure is the biggest risk factor for stroke. When blood pressure goes very high, the pressure on the arterial wall can cause a weak blood vessel to break. This blood vessel then bleeds in the brain. This can cause a stroke. A stroke can also be caused by a blood clot blocking an artery.
  • Heart Attack - High blood pressure can lead to a heart attack. When the arteries that carry blood to the heart are restricted, the heart is denied oxygen. This causes chest pain or angina. If the flow of blood to the heart is totally blocked, a heart attack results.
  • Congestive Heart Failure - High blood pressure is the leading risk factor for congestive heart failure. With CHF, the heart is unable to pump enough blood to supply the body. This means that the heart keeps working but not it's not as efficient as it could be. People with heart failure tire easily and become short of breath with just mild exertion.
  • Eyesight - High blood pressure can make blood vessels in the eyes burst or bleed. The eyesight can become permanently blurred. In severe cases, blindness may result.
  • Kidney Damage - High blood pressure can narrow the blood vessels of the kidneys. And, since the kidneys act as a waste filter for the body, due to the restricted blood vessels, they cannot do their job efficiently. This means that waste builds up in the blood. This may even cause the kidneys to fail.
  • Hardening of the Arteries - Arteries in the brain, heart and kidneys can sometimes "harden." High blood pressure is known to be a contributing factor. When the arteries are less elastic, it means the heart and kidneys have to work harder to get their jobs done.

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11 good healthy living tips are vital to a feel-good, happy, healthy lifestyle for you. After all, if you don't take care of your body, where are you going to live? You can get a new house, a new car or new clothes, but the body and life you have right here and now is the only one you get to work with.

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