High blood pressure, also known as hypertension is one of the major risk factors for cardiovascular disease, which account for one in every three deaths in the United States.
In fact, the American Heart Organization estimates about 80 million Americans with a high blood pressure condition.
How to Avoid High Blood Pressure
High blood pressure treatment is usually done through medication and regular follow-ups with the doctor, which can span years. It is important to know though that high blood pressure and cardiovascular diseases can be easily avoided if one maintains a healthy lifestyle and eating habits.
For instance, recent studies, such as that published in the European Journal of Clinical Nutrition (Vol. 63), have revealed that a Mediterranean style diet rich in fruits, vegetables and olive oil, can reduce the risk of hypertension.
% of Americans with High Bloood Pressure
This research is the first to provide evidence that directly relates fruits and vegetables and the Mediterranean diet, as a whole, to hypertension.
According to the findings, adhering to the Mediterranean type of diet can contribute significantly in preventing age-related changes in blood pressure levels.
Low Sodium Fruits and Vegetables
So how does a Mediterranean diet said to help lower blood pressure naturally?
First, fruits and vegetables have low sodium content. As you know, high sodium content is one of the main causes of high blood pressure. They are also rich in potassium, which is a mineral important for maintaining proper heart function.
Fruits and vegetables are also rich in the minerals calcium and magnesium, which are both extremely important for maintaining normal blood pressure levels and regulation of heart muscle function.
Why the Mediterranean Diet is Better?
The Mediterranean diet is a diet loaded mainly with fruits, vegetables, cereals, whole grains, fish, nuts, and olive oil.
Although this is the diet known for centuries in the Mediterranean region, it has gained popularity all over the world because of the scientifically proven benefits it offers.
Research studies have indicated its effectiveness in lowering the risks of diseases such as arthritis, Alzheimer’s, diabetes, lung disease, asthma, allergies and cardiovascular diseases.
List of Foods Low in Sodium
The Mediterranean diet can well substitute the high blood pressure remedies recommended by your doctor. Healthy eating habits, combined with a healthy lifestyle free of smoking, stress and high amounts of alcohol, can all help lower blood pressure in the most natural way possible.
It has been found that following this diet plan can lower your blood pressure levels by 68 points.
If you want to do away with high blood pressure medications and naturally bring back your cardiovascular health, following some dietary changes leaned towards the Mediterranean style will be your best shot.
As health expert Dr. Sinatra puts it in his book entitled Lower Your Blood Pressure in Eight Weeks: A Revolutionary Program for a Longer, Healthier Life: “treating your high blood pressure is not just about taking pharmaceuticals. In reality, it’s a total lifestyle change and commitment.”
This is some great advice – I’m actually looking for some natural remedies for high blood pressure supplements if you have any ideas. I don’t really have the money to go to a doctor and get a prescription at the moment….I’ve tried eating better though and it helps but I still need more!
By the way, check out these interesting facts from BloodPressureExperts.com:
- Drinking too much alcohol raises blood pressure
- Pulmonary arterial hypertension (PAH) is continuous high blood pressure in the pulmonary artery.
- Your chances of getting high blood pressure are higher if you gave a family history of high blood pressure
- Smoking injures blood vessel walls and speeds up the process of hardening of the arteries.
- A 1,600 mg sodium DASH eating plan has effects similar to single drug therapy.
I am eager to get started on this diet plan. I do have a couple of questions though. I have food allergies mainly with nuts. I am deathly allergic to all nuts. Just being around them causes a reaction and eating them will result in death. So, I need to know what items I can substitute in the place of nuts to still get the protein and vitamins needed. I am also a vegetarian. Won’t touch meat and poultry but I love fish (allergic to shellfish though) and according to your plan it’s recommended to eat fish only twice a week. Can you recommend other meal choices? Thanks!
My lower number is always in the sixties but my upper number on a good day will be 140.However it goes up and down between 140 and has even gone to 212. The best my doctor has advised is gonto emergency or take a light sleeping pill and lay down. Emergency keeps me for up to six hours and then sends me home and tells me to call my doctor in the morning. I do eat a healthy diet similarly tonwhat you suggest and also take two different prescription pills for blood pressure and one hor cholesterol (which is keeping my cholesterol in check). I have no idea why my clod pressure goes up or down . I am not under any stress and do practice deep breathing. Maybe you have another suggestion. thanks. Betty
I have high blood pressure, am on hctz./losartan 100/25 mg. and am hoping to get off this at some point. I am eatting lots of fruits and veggies, eatting eggs, and venison and beef without
the pestisides as much as I can afford. It is an everydaY BATTLE because I grave the processed
foods like cookies , something sweet and am having trouble just eatting healthy food alone.
hoping the med. diet will help. Maybe you have suggestions. Not alot of money either to join
health clubs so I walk on my treadmill at least 3 times a week, which isn’t enoughn but I
hate to excercise.
Thanks!
SA