Quick Fix Diets

Most of us have an awareness that dietary changes are a way of lowering blood pressure naturally. But we often struggle to know exactly what it is we should be doing, given that eating a ‘healthy’ diet is such a broad term. Here then are 5 simple steps that you can take to improve your diet for lowering blood pressure naturally.

Reduce Saturated Fat

Saturated fat causes deposits in arteries which narrows them and causes blood pressure to go up. Cut back on red meat and meat high in fat. Substitute fish, skinless chicken. Grill, steam or bake foods instead of frying.

Eat More Vegetables

Perhaps the most important recommendation to make about diet is to increase plant foods in your diet. A mostly vegetarian diet typically contains less refined carbohydrates and saturated fat, and more complex carbohydrates, potassium, fiber, essential fatty acids, magnesium, calcium, and vitamin C. All these things have a favorable influence on blood pressure.

Cut Back On Salt

Salt is necessary for the human body to function normally, but with a modern diet of processed, manufactured and prepackaged foods, we tend to get too much of it. Research suggests that too much salt can cause physiological changes in the kidneys which in turn lead to high blood pressure.

So, try natural spices such as chili, coriander, and pepper and gradually cut back on salt. Also cut back on processed foods which are typically high in salt.

Consume Less Alcohol

In some people drinking more than two alcoholic drinks or one ounce of pure alcohol per day raises blood pressure and should be restricted. Also alcoholic drinks are high in calories, and many people with high blood pressure are also overweight, so if you’re trying to lose weight, drink less alcohol.

Consume Less Calories

You are at greater risk of high blood pressure if you carry too much weight around your waist. So, cut back on the calories and shed some pounds. Shop for low-fat, no added sugar alternatives and cut back on portion size. A large glass of water before a meal is good for your health and fills you up so that you’ll eat less. Combine lean protein with complex carbohydrate to feel satisfied longer and don’t eat after 6pm. Serve yourself up a smaller portion on a smaller plate, and wait to digest before you decide to go for seconds.

Follow the above guidelines and you will be well on your way to lowering blood pressure naturally.

Living by these guidelines means my blood pressure is spot on despite a family history of hypertension and a mother and sister who are both on anti-hypertensive medication. My mother and sister are also starting to implement some of these steps and my sister’s blood pressure is now normal for the first time in ten years.

DASH, recipes and other diet info here: Lowering Blood Pressure Naturally The Information that profoundly changed my sister’s life here:NEWLOWERINGBLOODPRESSURENATURALLY.INFO

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