Content

• Steps
• Tips
• Warnings

Believing advertisements on television, the Internet, and publications in magazines, you might think that lowering blood pressure is possible only with the help of drugs prescribed by your doctor or pharmacist. This is simply not true. High blood pressure is a serious health problem that can lead to heart attacks and obesity. However, it can be fought with natural means such as diet and exercise. By eating a healthy diet, you are taking the first steps towards lowering blood pressure and a healthier lifestyle in general.

Steps

1. 1 Keep a food diary. By regularly writing down everything you eat, you can easily spot problem areas in your diet. Keeping track of what you consume can also help you be smarter when shopping for groceries and picky at restaurants. Set a goal for yourself and achieve it with a journal.
2. 2 Reduce your sodium intake. Salt is a significant dietary component that leads to high blood pressure. Avoid excessive consumption of table salt and all foods high in sodium. Always read what foods are made of and check their sodium levels before buying or consuming them, especially in convenience foods.For problems with high blood pressure, sodium intake should not exceed 1500 mg per day.
3. 3 Use spices and seasonings that do not contain salt: Cinnamon - Proven by studies to help normalize blood sugar and blood pressure. Onions with garlic also help (they are odorless, in the form of capsules). Cayenne pepper also solves many health problems. ... Black pepper - essence and oil extracted from dried berries (pepper grains) by grinding to enhance the beneficial properties. Use non-salt cooking sets such as ground hot pepper, steak seasoning, table seasoning mix (eg Mrs Dash and Kroger. Curries and other mustard powders are also very helpful.
4. 4 Get more potassium. Bananas are the most famous source of potassium, but among vegetables and fruits, potatoes, beans, tomatoes, and oranges are also excellent foods high in potassium. For best results, consume 2,000 to 4,000 mg of potassium per day. The tablet form covers only 1% of the daily requirement. Potassium salt (a salt substitute) helps, but tastes different from table salt; then you can mix it with water and drink it as a medicine, but do not forget that an excess of potassium is called hyperkalemia, a lack of potassium in the body is called hypokalemia. And, for some unknown reason, an excess of calcium is hypercalcemia!
5. 5 Avoid unhealthy fats: use healthy fats in the form of seed / nut oil (more details below). Especially eliminate saturated and trans fats (triglycerides) from your diet. Look for "0 trans fats" on the products. Meat is not necessarily a bad food, but high-fat, red meat can be detrimental to your health if your body is genetically unable to handle cholesterol. If you are very hungry for meat, try to eat more poultry and fish - this is more beneficial for your health, especially for lowering blood pressure.
6. 6 Eat foods with antioxidant properties - greens, raw plant foods, green tea. Drink green coffee (chlorogenic acid) in tablets and consume the fruits of Cambodian garcinia, small pumpkin-like fruits growing on trees, sometimes they are also called "tamarind, Indian date", and their homeland is Indonesia, as well as India (in the form of an additive it is hydroxycitrine acid). Drink fresh almond milk (it also happens with the addition of coconut milk), it can be found in any local store and it is healthier than soy. Add more cinnamon to your meals, and it has also been shown to help with diabetes and high blood pressure. Did you know that some high quality products that you love to madness are useful? Yes, of course, and for good reason. Raw vegetables, fruits, and whole grains have tremendously beneficial effects on your health. To preserve nutrients, try to eat fruits and vegetables raw (more salads!) Or steamed. Always buy and include whole grain or multigrain baked goods - breads, English pastries, pita bread, pita bread, bagels, thin rolls - easy to digest, hearty, and delicious.
7. 7 Stop smoking and drinking alcohol. Some alcohol is good for the body, but never overdo it. However, tobacco products have always been the enemy of blood pressure. Nicotine and smoke constrict your blood vessels, increase your heart rate, and so does blood pressure.
8. 8 Raise your HDL (high density lipoprotein - good, healthy cholesterol) level to 60 or higher by eating fish, seeds (pumpkin or sunflower) and nuts (raw walnuts, pecans, pistachios, unsalted roasted peanuts, raw or roasted almonds), fresh products - not semi-finished products. At the same time, LDL and total cholesterol will be much lower.
   
   Lower your LDL (low density lipoprotein cholesterol - the bad, bad cholesterol) to 100 or lower if possible - basically keep your HDL close to 60, or above 45 anyway. Eat less fatty meats: Cut in half your sausages, sausages, wieners, doctor's, salami, meatloafs, and cheap hamburgers (eat 85-90% lean meat instead, trim off the fatty layers on meats that are too fat).
   
   Add olive or grape seed oil to salads, and you can add a little ready-made Alfredo sauce (made from butter, parmesan and cream). Prepare meat sauces with these types of oils, and not with butter.
   • Take out fried foods while they are still hot. Drain the fat from the meat onto paper towels and wring out with towels. For frying, use olive, peanut, cottonseed, or other refined vegetable oil.
9. 9 Cut back on flour, white foods, sugar, sweets (candy, desserts), sugary drinks, less white potatoes, and white flour products. Eating right and avoiding unhealthy foods will have a great effect on your cardiovascular health.
10. 10 Eat whole grains and more complex carbohydrates such as brown rice, rolled oats, oatmeal (but not those with sugar, real Toasted Os ", oatmeal, known as" Cheerios ", breakfast cereals in the form of oatmeal rings in a yellow box, without adding sugar.) Honey varieties contain a lot of sugar! Include healthy sources of protein in your diet; for example, gummy bars that are low in sugar, but NOT! sweet energy bars! Some 100% unsweetened fruit juice (not "juice drinks" with 10 or 15% juice and a lot of sugar in them). When buying, always pay attention to the carbohydrate and sugar content indicated on the product label.

Tips

• Drink "Omega 3" capsules, so called dietary supplements made from refined fish oil (free of mercury and lead), also called "cold processor concentrates" or simply "concentrates".

Deep sea squid and krill (small Antarctic shrimp) are a better and simpler form of Omega 3 that is more easily and completely absorbed by the cells and requires less than other fish oil. Studies have shown that people who take fish oil feel much better and have shown improved health. What is called "fish oil" can be made from different types of raw materials, with a lower content of beneficial omega3 and NOTpeeled.

• • Also add Omega 3-6-9, a mixture of fish oil, flaxseed oil and borage seed oil. These are called "fatty acids" (good stuff), meaning omega-3, omega-6, and omega-9. Learn about the main benefits of Omega 3 and the difference from 6 and 9, and always take them. Omega 3 is the most proven and known to be very beneficial for your health.
• Get a home blood pressure kit and track your changes at least once a week. Record your results in your food diary.

Warnings

• High blood pressure causes / contributes to and leads to diseases:
  • Diabetes,
  • Cardiovascular disease (vascular inelasticity),
  • Blood clots
  • Stroke,
  • Expansion of the heart (i.e. hard / damaged heart muscles),
  • Heart attacks.