Au Naturel

Most people immediately turn to drugs to help lower high blood pressure, however, the same result can be achieved by first going au naturel with a nutritional diet of low sodium and high potassium. Studies show that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

Eat Your Veggies

It might be common knowledge that vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases than their non vegan counterparts. It is said that a typical vegetarian's diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.

Pour Some Fiber

A diet high in fiber has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension. Knowing which types of dietary fiber to choose from is important. Of the greatest benefit to hypertension are the water-soluble gel-forming fibers such as oat bran, apple pectin, psyllium seeds, and guar gum. These fibers, in addition to be of benefit against hypertension, are also useful to reduce cholesterol levels, promote weight loss, and sift out heavy metals. Try taking one to three tablespoons of herbal bulking formula containing such things as oat fiber, guar gum, apple pectin, gum karaya, psyllium seed, dandelion root powder, ginger root powder, fenugreek seed powder and fennel seed powder. You can add any one of these to protein shakes, fresh juices from a juicer, smoothies, oatmeal, bran, grits, soup, cereal, or salads.

No, Sweetie!

Sucrose, the common table sugar, is known to elevate blood pressure. Therefore, it is best to try to avoid foods that are high on the glycemic index. The underlying mechanism of how sugar elevates blood pressure is not clearly understood. However, it is possible that sugar increases the production of adrenaline, which in turn, increases blood vessel constriction and sodium retention.

It's All About the Garlic

Make sure your daily consumption of food consists of high potassium foods (vegetables and fruits) and essential fatty acids. Daily intake of potassium should total seven grams per day. The diet should be low in saturated fat, sugar and salt. Generally, a whole food diet emphasizing vegetables and members of the garlic/onion family is highly recommended. Garlic, if consumed in proper amounts, can be a wonder drug for the heart. It has beneficial effects for the entire cardiovascular system, including blood pressure. In a study, when people with high blood pressure were given one clove of garlic a day for 12 weeks, their diastolic blood pressure and cholesterol levels were significantly reduced. Eating quantities as small as one clove of garlic a day was found to have beneficial effects on managing hypertension. You can use garlic in cooking, salad, soup, pickles, rice dishes, sandwiches, etc.

Make a DASH For It!

Studies show that elevated blood pressure is reduced by an eating plan that emphasized fruits, vegetables, low-fat dairy foods, and low saturated fat, total fat, and cholesterol. The DASH diet is such a plan that consists of all of the above. This diet includes whole grains, poultry, fish, and nuts. It employs reduced amounts of fats, red meats, sweets, and sugared beverages. For more information on the DASH diet, visit www.mayoclinic.com/health/dash-diet-recipes/RE00089