in elevating your blood pressure hence the relevance of diet and supplements, as studies have shown that reducing your salt intake can result in a corresponding drop in blood pressure. Don’t add salt to your food when cooking, use herbs, spices or lemon juice instead. Salt naturally exists in most of our food, but is evident in far less quantities in fresh foods than in processed foods. Avoid ready meals and processed foods and cook from scratch. Keep your weight down by avoiding animal fat, saturated fat, hydrogenised fat and processed oils, as well as biscuits, cakes, sweets, fizzy drinks and alcohol. Aim to increase your intake of fresh fruit and vegetables to maximise your potassium and antioxidant intake which will help keep blood pressure down. Also increase whole grains in your diet, particularly oats, buckwheat, rye and millet. Use olive oil where you can, as studies have shown it has a beneficial effect on blood pressure. Get your protein from vegetable sources such as lentils, beans, quinoa rather than red meat.

Include plenty of fibre in your diet. Good sources include oats, prunes, vegetables, fruit, seaweed, lentils and pulses. When increasing fibre intake, it’s important to maintain sufficient fluid intake. Drink two litres of water daily – taken away from meals and sipped slowly to avoid stress on the kidneys.

Certain nutrients are especially helpful for hypertension. These include Vitamin E found in nuts and seeds, fish, eggs, avocados and green vegetables; Calcium found in dairy products, eggs, seeds, pulses, dark green leafy vegetables; Magnesium from fish, lentils, nuts & seeds, dried fruits, green leafy vegetables and potassium, from muesli, dried fruit, molasses, raw vegetables, buckwheat, nuts & seeds. High blood pressure can have a severe affect on the body but as you can see by looking after yourself and eating a healthy diet and obtaining all the nutrients the body requires.

Risk Factors

There are a number of risk factors which could suggest a tendency towards high blood pressure:
(published with permission in writing from:http://weblog.healthydirect.co.uk)




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