What is high blood pressure?


Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure.

How does nutrition affect blood pressure?
Certain foods can increase blood pressure.
Certain foods can lower blood pressure.
Gaining weight can increase blood pressure.
Losing weight can reduce blood pressure.

What should I eat to control high blood pressure?
Eat foods lower in fat, salt, and calories.
Use spices and herbs, vinegar, lemon or fruit juices instead of salt to flavor foods.
Use less oil, butter, margarine, shortening, and salad dressings.

What are some of the foods I should eat?
Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure)
Lean meat
Skinless turkey and chicken
Low-salt, ready-to-eat cereals
Cooked hot cereal (not instant)
Low-fat and low-salt cheeses
Fruits (fresh, frozen, or canned without added salt)
Vegetables (fresh, frozen or canned, no added salt)
Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure.
The goal is 5-9 servings of fruits and vegetables per day.
Plain rice, pasta, and potatoes
Breads (English muffins, bagels, rolls, and tortillas)
Lower salt "prepared" convenience food


Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are mineral-rich foods that lower blood pressure.
What foods should I eat less of?
Butter and margarine
Regular salad dressings
Fatty meats
Whole milk dairy products
Fried foods
Salted snacks
Canned soups
Fast foods
Deli meats
SOURCE:http://www.gistline.com/2016/06/a-must-read-high-blood-pressure-its.html