 HIGH BLOOD PRESSURE High blood pressure often has no symptoms or warning signs. If it stays elevated above 120/80 mmHg over time and is uncontrolled, it can lead to heart and kidney disease as well as stroke. |
In general, a diet that emphasizes fruits & vegetables, whole grains and low-fat dairy appears effective in shaving points off a blood pressure reading. In particular, shedding pounds, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help control blood pressure.
Potassium, as well as calcium, plays an important role in regulating high blood pressure. Bananas, beans, tofu and potatoes are all rich sources of potassium. Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium leaches out into the water during cooking. As for calcium, an average adult needs at least 1000mg of calcium daily.
Garlic and flax seed have shown some effects in lowering high blood pressure.
Avoid taking the following herbal supplements as they may increase blood pressure: ephedra, ginseng, liquorice and feverfew.
Summary of a recommended High Blood Pressure Diet
Based on 2000 kcal a day |
Grains
Vegetables
Fruits
Low fat or Fat-free Dairy
Meats, poultry & fish
Nuts, seeds & dry beans
Fats & oils
Sweets | 7-8 servings
4-5 servings
4-5 servings
2-3 servings
2 or less servings
4-5 per week
2-3
5 per week |
See also:
Raw Juice Therapy>>
NB. The information given here are not intended to be a substitute for medical advice.
If you are in any doubt about your health, please consult your GP.
DISCLAIMER: The information on this website is not intended to diagnose medical problems, prescribe remedies for illness, or treat disease. It's intention is solely educational. I would strongly encourage you to use this information in cooperation with a medical or health professional.