When it comes to fruits and vegetables, nothing is really better for you than that. They’re full of fiber and lots of nutritious elements that contribute to the process of lowering your blood pressure.
But let’s talk about meat – a central item to many people’s meals, even if it is only supposed to resemble a side dish portion. If you can, try to add a few meatless days into your weekly menu planning.
The meat substitute products on the market now are very flavorful, such as the soy-based crumbles as a substitute for hamburger meat tacos. Just make sure you choose low sodium taco seasoning, low fat or skim cheese, and add avocados and tomatoes on top for a perfect blood pressure friendly meal!
If you eat meats like beef and chicken, then make sure you go for lean cuts. They cost a little more, but that’s okay – because you shouldn’t be eating a huge platter of meat when trying to lower blood pressure anyway.
A small 5-ounce filet mignon plated with plenty of vegetables and whole grain rice is a perfect pairing.
Sugar is just as much a culprit in boosting your blood pressure as salt is. Try cutting back on sodas if you drink them throughout the day. Studies show that even cutting out 6 ounces (that’s half a can) from your consumption of sodas has a positive effect on your blood pressure.
Scientists haven’t yet nailed out the exact reason why sugar contributes to increased blood pressure readings, but it could be because sugar causes your body to hold onto salt, and salt has a direct effect on your hypertension diagnosis.
Try cutting back on sugar to see what kind of effect it has on your own personal blood pressure readings. Switch to dietary sugar options or just moderate your consumption of sugar.
Rev Up Your Fiber Intake
People who don’t eat enough fiber often suffer from diabetes and heart disease. Alternatively, those who up their fiber intake see a reduction in high blood pressure numbers.
Not all fiber is the same – there’s soluble and insoluble fiber (soluble dissolves in water, but insoluble absorbs the water). You need both in your diet. Studies have shown that your systolic (top number) blood pressure can be reduced by eating more insoluble fiber (like whole wheat or brown rice), and the bottom number is lowered with any type of fiber additions.
Soluble fiber is found in barley and oats, fruit (both dried and fresh), and legumes. Insoluble fiber can be taken inthrough the addition of whole grains and wheat foods – as well as some vegetable choices.So for this step, don’t look at what has to be cut out of your diet – look at what you get to add into your daily meals – things like: