To lower your blood pressure, follow the DASH diet (Dietary Approach to Stop Hypertension) that was made by researchers from Harvard University. Here are the basic guidelines in the program:
~ seven to eight servings of grains or grain products, such as whole wheat bread and whole wheat past (in pasta, I recommend Full Circle 100% organic Capellini, whole wheat)
~ four to seven servings of vegetables
~ four to five servings of fruit
~ two to three servings of low-fat or non-fat dairy products. Make sure you include low or non-fat yogurt – one that is not high in sugar – Dannon Fit and Healthy is an excellent choice.
~one to two servings of red meat, poultry or fish (a serving is 3 ounces).
~one serving of nuts or legumes
Here are some more tips to help lower your blood pressure:
1. Eat lots of fruits that are high in potassium, which causes your body to excrete sodium through your urine, thereby helping to control blood pressure. Researchers at John Hopkins University have found that low potassium intake was associated with high blood pressure. This goes to show that if you increase your levels of potassium your blood pressure should go down.
Foods that are high in potassium are: apricots, bananas, peaches, prunes, oranges, cantaloupe, lima beans, stewed tomatoes, sweet potatoes, spinach, catfish, lean pork, lean veal, cod, flounder, trout, skim milk and yogurt.
2. Make sure you get enough calcium and magnesium. There is evidence that these minerals may help lower blood pressure. Magnesium rich foods are wheat germ, fortified cereals, sunflower seeds, halibut, mackerel, spinach and most nuts. As far as calcium is concerned, dairy products will do the trick, as you know, and also dark green veggies. Isagenix now offers a green foods drink for those who don’t eat enough greens – you might want to try it.
3. Eat more fish. Studies suggest that large amounts of omega-3 fatty acids lower hypertension. Cold-water fish are the highest sources of these fatty acids. If you don’t like fish, or are allergic to it like I am, I highly recommend that you purchase Young Living’s Omega Blue, which contains pure fish oil and omega enhance. It is heavy-metal, PCB and dioxin free and still maintains natural Omega-3 ratios and mild flavor.
4. Watch your drinking. Alcohol is fine in moderation. This means drinking no more than one ounce of alcohol a day, the amount in a 24 oz. beer can, 10 ounces of wine, or one mixed drink. Women should only drink half of that since their body frames are smaller and metabolize alcohol slower. If you drink anymore than that, not only does your blood pressure increase, but you cause severe problems to your liver and you are at higher risk for a stroke.
5. Watch your weight. Being overweight makes you up to six times more likely to develop high blood pressure than if your weight were optimal, and especially if most of this weight is around your waist. For tips on losing weight and living a healthier lifestyle, please go to my Health4U website (see link below)
In summary, to lower your blood pressure, follow a healthy diet. Eat only wholegrain breads and pasta, eat lots of fruits that are high in potassium, make sure you get your calcium and magnesium every day, get your omega-3 oils (whether it be by eating fish or my taking a good supplement), drink alcohol in moderation, and make sure you are a healthy weight.