Better Blood Pressure

The link between sodium consumption and high blood pressure is not a new one. Researchers have known for years that high sodium intake is a risk factor for hypertension. However, there are many other important nutrients that come into play when it comes to controlling blood pressure. In honor or Blood Pressure Education Month, here are a few things to add or subtract from your plate to help reduce your risk.

Bite this:

1. Dairy foods. Research has shown that individuals whom consume a diet low in calcium have higher rates of hypertension. And not surprisingly, the opposite is true�eating a high calcium diet aids in reducing blood pressure. Before you grab that carton of ice cream, aim for 3 servings of reduced fat dairy products skim or 1% milk, reduced fat yogurt or low fat cheese.
2. Fruit & vegetables. Fruits & vegetables are loaded with potassium, a mineral that your body needs for muscle contraction and blood pressure control. Good sources include bananas, melon, kiwi, mangoes and citrus fruits. Green leafy vegetables such as kale, spinach, sweet potatoes and tomatoes are also high in potassium. Ironically, yogurt is also a great source as well.
3. Whole grains. Grains such as whole wheat bread, oatmeal, bran flakes and multi-grain pasta are sources of the mineral magnesium, which also aids in controlling blood pressure. This mineral can also be obtained in your diet with lean meat and poultry, nuts and nut butter.
4. Smaller servings. People that are overweight or obese have a higher risk of developing high blood pressure than those that are normal weight. Even a 5% weight reduction can help lower blood pressure.
5. Exercise. Ok, so you can't 'eat' exercise. But, exercise will help you lower your blood pressure, as well as your risk for diabetes, heart disease and some cancers. No excuses. Get moving!

Not that:

1. Salt. Some individuals are considered salt sensitive, meaning their blood pressure goes up when they consume high sodium foods. For those with high blood pressure, new research suggests reducing sodium to 1500 mg or less per day. Skip the French fries and chips!
2. Fat. Saturated and trans fat, both of which are solid at room temperature, have been linked with high blood pressure. Scale back your intake of beef, full fat dairy products, butter, gravy, fried food, fast food and high fat desserts.
3. Alcohol. Although moderate alcohol consumption may help reduce cholesterol levels, consuming more than 2 drinks/day increases the risk for hypertension, in addition to other possible diseases such as cancer.
4. Caffeine. The link between caffeine intake and high blood pressure is less clear. For individuals who do not consume caffeine on a regular basis, it may increase blood pressure temporarily. As a precaution, limit caffeine intake to 200 mg or less per day (the equivalent of two 12 oz cups of coffee).
5. Stress. While we can't avoid stressful situations in our lives (losing a job or a death in the family), we can change our reaction to stressors to help lower blood pressure. Learn to relax through regular exercise, meditation, yoga or other therapy.

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