Healthy diet for high blood pressure and Heart Healthy Diet Tips

By | November 10, 2008

Diet to Control High Blood Pressure

Is your diastolic pressure higher than your systolic pressure, or it is just an error here in writing? Diastolic pressure is the minimum arterial pressure of heart when the ventricles are filled with blood. Blood pressure readings are generally marked by making 2 reading that is the first reading (systolic pressure) and the second reading (diastolic pressure). According to the information you have provided here it seems that your diastolic reading is very high, as the normal blood pressure reading should be 120/80 mm Hg. High diastolic pressure is not too common but can be an indication or a risk factor for high heart rate and pressure which can lead to heart diseases, kidney diseases and stroke. Besides your blood pressure medications the listed healthy diet tips will help to keep your blood pressure within the normal range.

High Blood Pressure and Diet

  • Maintain an ideal body weight with the help of diet and exercise. Lose weight if necessary, as even a slight decrease in weight (if you are above your ideal body weight) can help improve your high blood pressure condition.

    Focus on getting your complex carbohydrates from whole grains, cereals and related products. Choose low sodium breads, popcorns, crackers, pretzels and low sodium breadsticks. Avoid the consumption of refined and processed foods like products made from refined wheat flour, corn chips, potato chips, tortilla chips, and refined flour breads.

    Choose fresh fruits and vegetables, low sodium vegetable and fruit juices (natural), low sodium canned vegetables and frozen vegetables without sauce.

    For proteins include low fat milk, yoghurt and low sodium low fat cheese. You can also consume egg whites, lean meat (fresh or frozen), fish, skinless poultry, unsalted lean pork, canned fish without added salt, beans, pulses, legumes, sprouts, unsalted nuts and oilseeds. Avoid cured meats, processed meats, bacon, hot dogs, sausage, smoked meats and cold cuts of meat as they are very high in sodium.

    Limit your salt consumption in the diet. Foods particularly high in sodium should be taken in limited amounts. These include ketchups, pickles, mustard, onion salt, garlic salt, and any salted snacks. Read the food labels properly and avoid foods high in sodium and prefer foods high in potassium. Some salt substitutes may also contain sodium, so before using any consult your specialist for conformation. Make your meals more palatable and tastier by using certain herbs and spices like mint, garlic, basil, thyme, oregano, rosemary and black or red pepper.

    Limit or avoid alcohol consumption completely. Also stop smoking and avoid situations that can cause any stress as far as possible. Practice relaxation techniques like meditation and other breathing techniques to decrease stress and maintain healthy blood pressure.