High blood pressure has a very negative effect on the heart. It causes the arteries to narrow, making the heart work harder in order to pump blood through the arteries. The increased strain on the heart wears it down sooner than normal and contributes to coronary heart disease, in which plaque builds up on the walls of the arteries, causing them to narrow. Once the arteries are narrowed, the flow of blood to the heart decreases and encourages the formation of clots within the arteries. These clots block the flow of oxygen-rich blood to the heart. When the heart is not receiving enough oxygen, a heart attack can occur.
While not all contributing factors to high blood pressure can be controlled, one such lifestyle factor that can help control and reduce the risks of high blood pressure is diet.
A diet that is high in fat and cholesterol can lead to high blood pressure, which in turn aids in the development of heart disease.
When planning a diet that will help reduce high blood pressure, there are some do’s and don’ts that should be followed.
Things to Avoid
Alcohol. Numerous studies have shown that high consumption of alcohol can contribute to high blood pressure. If you are trying to reduce your high blood pressure, limit the consumption of alcohol to no more than an ounce a day. This is roughly equivalent to an 8-ounce glass of wine or two cans of beer.
Sodium. Excess amounts of sodium have been shown to narrow the blood vessels, slowing the flow of blood that reaches the heart and contributing to high blood pressure. Foods with a high sodium content that should be avoided include most canned soups, smoked meats, frozen dinners, most snack foods such as chips and all types of nuts, canned foods, and cheese. Learn to read food labels and get in the habit of checking sodium content. Remove temptation by leaving the salt shaker off the table. In addition, be careful of salt substitutes, as they often still contain sodium, just in lesser quantities.
Foods high in fat. A diet high in fat and transfat has not only been linked to high blood pressure, but elevated cholesterol levels as well, a dangerous combination. Avoid red meats and high fat foods or eat them sparingly, opting instead for lean cuts of meat, chicken, and fish.
Foods You Should Eat
There are many foods you should include in your diet to reduce your blood pressure. These include:
Foods rich in potassium. A high-potassium diet works in conjunction with sodium to regulate the blood pressure, and those who have diets high in potassium are more likely to have lower blood pressure. In fact, potassium is an active ingredient in many blood pressure medications. Foods high in potassium content include bananas, oranges, orange juice, spinach, and zucchini.
Lean meats. Avoid high-fat cuts of meat and red meats. Instead, replace them with leaner cuts of meat, chicken, fish, and non-processed meats.
Herbs. Fresh and dried herbs are sodium-free options of flavoring food. Experiment with onions, garlic (being careful to avoid garlic salt), parsley, oregano, peppers, oregano, and basil. These will add flavor so you’re less likely to reach for the salt shaker.
Your diet has a huge impact on lowering high blood pressure. Eating a balanced diet of fruits and vegetables, protein, and whole grains while at the same time abstaining from high-sodium foods, fatty foods, and alcohol can reduce the likelihood of developing the conditions that can lead to high blood pressure.