High blood pressure is no laughing matter. It affects all people regardless of age and gender. One of the highest contributors to this disease is sodium, so if you already have high blood pressure, then you may want to opt for the no salt diet and go for the healthy food alternative instead.
According to the Centers for Disease Control and Prevention (CDCP), if you have high blood pressure, then you are at great risk of developing cardiovascular diseases. It puts a strain on your heart so it could lead to a stroke or heart attack.
A revamp in your lifestyle habits can help, such as quitting smoking and adding in a little exercise routine every day. However, the best motivator would be a change in your diet. It is best to choose food that lowers blood pressure instead of those that increases it. The question though is what foods are safe to eat since there are various sumptuous meals out there.
Eating foods rich in potassium such as banana and spinach can lower blood pressure. Potassium also counteracts the effects of sodium.
When you have hypertension, you can indulge in one or two bars a week of dark chocolate. Likewise, olive oil helps lower blood pressure levels thanks to its polyphenols and cheese helps too, as long as they're not high in sodium and saturated fats. Then there are the lima beans, which are also rich in potassium. A banana, lima beans, and spinach salad glazed with a bit of olive oil is already a healthy food for the heart.
The key though to low blood pressure is reducing the sodium consumption. One great way is to cut back on the use or consumption of table salt as well as processed foods, the latter contains most of the sodium in our diets, according to Heart.org. Other foods include seafood and legumes because they contain higher-than-average sodium content, and even some prescription and over-the-counter medicines have high salt. It is best to check the food label when you buy processed foods to be aware of its sodium content.
The American Heart Association recommends having no more than 2,300 milligrams of salt in a day. Cutting back by 1,000 milligrams in a day is best, although the ideal limit for adults, especially those with high blood pressure already, is no more than 1,500 milligrams per day. If this is followed religiously then expect to see good changes with your blood pressure level and overall heart health.
