If you have high blood pressure, you should probably start to watch what you eat. Why? Your diet is one of the biggest determining factors on your blood pressure health. High blood pressure is nicknamed “the silent killer.” That’s a pretty serious accusation! Having high blood pressure greatly increases your chances for developing metabolic disorders. Here’s a few tips for a high blood pressure diet!
High Blood Pressure Diet
Eat Colorfully
One of the very best ways to improve your diet is to diversify the colors on your plate. IF you focus on eating lots of different colored foods, you’ll get more fruits and vegetables in your diet. Different colors also mean different vitamins and minerals.
Harvard Health found that eating fruits and vegetables helps improve your heart health.
The article said, “Five servings a day (about two-and-a-half cups) appears to slightly lower your risk of heart attack and stroke. But pump up your produce intake to 10 servings a day, and you may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%, according to a new review article.”
The most heart healthy vegetables are apples, pears, oranges, citrus fruits, leafy greens, broccoli, cabbage, cauliflower, green beans, carrots, and bell peppers.
Choose Healthy Fats
Fat has a bad reputation, but really it’s just another nutrient like protein and carbohydrates. Your body needs fat to function! Your heart and your brain especially need it!
Some of the most nutritious healthy fats include:
- Avocados
- Fatty Fish
- Nuts
- Chia Seeds
- Olive Oil
Reduce Sodium Intake
A Harvard article says, “Too much sodium consumption can increase blood pressure and cause the body to hold onto fluid. High blood pressure (hypertension) is a major risk factor for heart attack, stroke and other cardiovascular problems. Excess fluid can cause swelling in the legs and even more serious problems (such as congestive heart failure) in people with poor heart function.”
Reduce your intake of sodium by cutting down on processed foods, ready meals, restaurant food, and cured and deli meats. Salt your food sparingly while cooking at home!
Take Supplements
These supplements are some of the very best on the market!
- Circulation Boost: An l-arginine supplement that helps lower your blood pressure. L-arginine is an amino acid that helps your blood vessels open up and decrease your blood pressure.
- HeartBeet Complete: A beetroot powder supplement that is just like eating a whole beet! Beets are so healthy for your overall heart health.
- L-arginine Plus: An l-arginine supplement that also contains l-citrulline and other essential vitamins and minerals.