Diet Tips for Controlling High Blood Pressure

Watch what you eat. I know we have all heard it, but sadly not many of us have actually listened to it. Today more than 60 million Americans suffer from high blood pressure. That's 1 out of every 4 adults. With our growing consumption of fast and easy meals, we do not stop to pay attention exactly what it is we are putting in our bodies. As a result, we are seeing such alarming numbers of all sorts of diet-related conditions. I was one of the statistics a few years ago, but with some simple dietary adjustments, I have found myself back on the road of being healthy.

Back in 1996, researchers from several highly acclaimed medical centers developed a diet program known as DASH. (Dietary Approaches to Stop Hypertension) The main focus is to increase the daily amounts of potassium and calcium, while cutting back on sodium and saturated fats. Recent studies have shown, those following the diet can lower their blood pressure in as little as two weeks, and with further time have even lowered their cholesterol! And it really is easy, all it takes is a little will power and a change of that grocery list.

Potassium is one of the essential minerals needed in the body. Not only does it help maintain a healthy heart, it is also equally important for the brain and nerves to function properly. With all of this importance you would think everyone would make sure they met their daily requirements, but sadly the numbers show that most Americans do not even intake half of the amount. The following are some easy food choices to raise your potassium: potatoes, bananas, broccoli, oranges, tomatoes, spinach, raisins, melons and yogurt.

Besides being linked to the lowering of high blood pressure, daily calcium intake is also recommended to prevent bone loss and blood clots. Most people get this mineral by drinking milk, or eating yogurt and cheese. Here is a list of other sources as well, especially for those who are lactose intolerant: dark leafy vegetables such as broccoli, spinach and romaine lettuce, tofu, almonds, oats, fortified orange juice and cereals.

When I was 27 years old, I was diagnosed as having pre-hypertension to border line stage 1 hypertension, also known as high blood pressure. As I was young, and in good health otherwise, the first thing my doctor asked was how much sodium I consumed in my diet. When I got home I began keeping track of the nutritional charts on everything I was eating. The numbers I saw just shocked me. In one can of green beans alone, I was eating 2 times the recommended daily sodium intake! Be aware most canned foods use high amounts of sodium as a preservative, and though you think you are eating healthy, you are not. I have since started using more garlic and other herbs to help add flavor to meals. Mrs. Dash offers a wide variety of salt free seasonings if you do not have the time to create your own. Another recommendation I had, for those moments when a bit of salt is required, was to use unrefined sea salt. Not only does a small amount really enhance the flavor, but new studies are showing there are many healthy benefits from all the minerals unrefined sea salts contains.

I am 31 years old now, and my blood pressure level falls between normal and borderline pre hypertension. That drop was not the result of any medication, but with small and simple changes to what foods I ate. You, too, can stop being a statistic. Read up on the DASH diet at the following site http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf . Remember there are many other factors that relate to high blood pressure and if you have any questions or concerns, contact your health care professional.