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Pick Your Food With Care And Reduce Your Blood Pressure

By: Don Saunders

Figures show that there are about 73 million adults in the US alone today suffering from high blood pressure and that in excess of 50,000 people will die as a result of this condition during the next year. Unhappily, a large number of these deaths are preventable and one of the quickest and simplest ways to reduce your blood pressure is to alter your eating habits.

We have witnessed dramatic changes in our lifestyles in the last few years and one especially significant change for nearly all of us is seen in our eating habits. Those days of three home-cooked meals a day are long gone and have been replaced by to a large extend with convenience and fast foods which has resulted in a raft of different problems including the growing problems of obesity and high blood pressure. Luckily, this is a state of affairs that it is very easy to reverse.

There are two main problems with the majority of fast and convenience foods and they are fat and salt, both of which have been proven to increase your blood pressure.

Salt is added to an enormous range of food during processing to add flavor and act as a preservative and your daily intake of salt can be extremely high without you adding further salt to your meals at the table. Canned foods in particular generally contain high levels of salt as do frozen dinners and pizza, so look closely at the labeling and determine precisely how much salt (sodium) products have in them before you buy them. Your total daily intake of salt should be as low as possible but should not exceed 2,400 milligrams which is equivalent to about a teaspoonful.

Fat is another enemy when it comes to high blood pressure and, although some fat in your food is healthy, high fat food should be avoided wherever you can. In addition to fats and oils themselves (such as butter, lard, vegetable oil, margarine and meat dripping) a lot of our favorite foods are high in fat. look out for foods such as cream, ice cream, whole milk, salami, fried chicken, nuts, french fries, cookies, bacon, sausages, pastries, pies, cakes, cheddar and almost all fast foods.

At this point you might well be thinking that this list covers just about everything you eat and that if you cut all of these out you are going to starve to death. The good news is that this is far from the case and that the choice of foods still open to you is extensive. There are two ways to go about solving this problem.

The first is to simply replace items in your present diet with food items that are lower in fat or salt. For example, replace normal full-fat milk with half-fat or semi-skimmed milk and regular ground beef with ground lean beef.

The second is to introduce new foods into your diet and replace some of your present high fat favorites. For example, add more fresh vegetables and fruit into your meal plan and replace french fries with boiled potatoes and instead of frying your food {try grilling|grill it. Grilled fish and meat is not only far better for you but it also tastes delicious.

High blood pressure does not need to be a problem for most people and a few simply changes to the way we eat can solve the problem very easily and very quickly.

Article Source: http://www.healthandwellnesscentral.com

TheBloodPressureCenter.com provides information and advice of all aspects of controlling your blood pressure including choosing the best blood pressure monitor for use at home to selecting foods to lower blood pressure


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