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Four Simple Changes to Lower Blood Pressure

It's possible to lower your blood pressure and your risk of heart disease by making these simple changes to your diet.

By Linda Wells

" Scientists have concluded that the typical American diet containing too much salt, too much saturated fat, too many calories and too few fruits and vegetables contributes to the high incidence of high blood pressure, stroke and heart disease… "

First, the bad news: scientists have concluded that the typical American diet containing too much salt, too much saturated fat, too many calories and too few fruits and vegetables contributes to the high incidence of high blood pressure, stroke and heart disease in the U.S.

Now, the good news: it's possible to lower your blood pressure and your risk of heart disease by making four simple changes to your diet.

1. Eat Less Salt

Federal guidelines recommend that sodium intake be limited to 2,300 milligrams per day (the amount of sodium in about 1 teaspoon of table salt). However, many Americans consume as much as 3 times that amount every day. One of the easiest ways to reduce your sodium intake is to eat as few processed, packaged foods as possible. If you do eat processed foods, choose low sodium products when possible. Even better, eat fresh whole foods. How about a nice crisp apple?

bananas are a good source of potassium which can help to lower blood pressure.

2. Eat Heart Healthy Fats

A diet high in saturated fats, such as those found in meat and full fat dairy products, is linked to heart disease. However, a diet high in omega-three fatty acids has been shown to reduce the risk of heart disease. These heart-healthy fats are found in a variety of foods such as salmon, mackerel, canola oil, walnuts, avocadoes and flaxseed oil. Eating large amounts of these fatty acids may also help reduce high blood pressure.

3. Get More Potassium

Eating too little potassium can raise blood pressure and increase the risk of stroke. Try to include potassium rich foods such as bananas, cantaloupe, almonds, spinach, kidney beans and potatoes in your diet. However, be sure to check with your doctor before increasing your intake of potassium. A high potassium diet is not recommended for everyone.

4. Get Plenty of Calcium

Many Americans don't get enough calcium in their diets. Recent research suggests that a diet low in calcium may contribute to high blood pressure. Consuming plenty of calcium rich foods can help prevent high blood pressure as well as osteoporosis. For lower blood pressure and stronger bones, include calcium-rich foods and beverages like plain low fat yogurt, non-fat milk, fortified orange juice and sardines in your diet.

Source: Harvard Health Publications: HEALTHbeat

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