A research study called Dietary Approaches to Stop Hypertension (DASH) has shown that you can reduce your blood pressure by adhering to a diet of fresh fruits and vegetables, low fat protein choices and whole grains. This style of eating can reduce your blood pressure up to 14 millimeters of mercury. I find that keeping a food diary can help you to assess your eating habits and patterns. A diary can be for a short period of time such as three days and still reveal the truth about your eating patterns and food choices. . It does require honesty and consistency on your part.
Boosting potassium may help control blood pressure. Potassium can reduce some of the adverse side effects sodium has on blood pressure, reduce the risk of kidney stones and bone loss. The best source of potassium is fresh fruits and vegetables. Keep in mind to much potassium can be toxic and it is best to discuss your correct level of potassium with your doctor.
Watch the sodium. By reading the food labels when you food shop. Consuming more sodium than you need may cause a spike in your blood pressure. As a adjunct to your daily food diary calculate your sodium consumption. If you are not hypertensive your range should be from 1,500and 2,400 milligrams of sodium a day. If you are hypertensive, aim for less than 1,500 daily.
How to cut back on salt
· Don’t add salt to your food. A teaspoon of salt has 2,300 mg of sodium. To add flavor without the sodium experiment with herbs and spices.
· Read food labels.
· Avoid processed food. Potato chips, frozen dinners, cured meats such as bacon and luncheon meats are all high in sodium.
· Fruits, vegetables, and unprocessed grains contain little sodium.
· Check your water softener. Water softeners can be a hidden source of sodium in your water.
