Lower High Blood Pressure Through Food

By mahir | June 2, 2011


It’s pretty devastating to see that young adults are now being affected by hypertension. A recent study estimated that 1 in 5 young adults suffers from high blood pressure. The study focused on adults ages 24 to 32, and found that 19 percent of the 14,000 participants included in the research had high blood pressure. That’s quite a lot for a health issue that has long affected an older demographic. But what can you do to improve your blood pressure? 

Of course there are medications that can help regulate this issue, but there are dietary methods of controlling hypertension as well. Here are a few food-related ways to help reduce high blood pressure and get back into a healthy zone.

Exercise: Get moving! There’s no better way to lose weight than to get on your feet and be active. Being active doesn’t have to mean joining a gym, it could be something as simple as a one-hour stroll around your neighborhood or to the farmers’ market a few times a week. If adding in extra movement to your routine seems a big undertaking, check out these five tips for staying active during the workday.

Reduce Sodium: Season with herbs and spices. A recent study has alleged that cayenne can help you lose weight, a double bonus. Many healthy sauces can serve as a flavorful foundation for a meal. Try topping a lean chicken breast with pesto, or fold a chutney into a quinoa pilaf.

DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension, and it gives simple guidelines for reducing high blood pressure. Centered around lots of fruit and vegetables and eating low-fat dairy and whole-grains instead of saturated fat and cholesterol-heavy foods, many who suffer from high blood pressure might be daunted by the dietary changes needed. However, there are endless delicious recipes that follow this eating plan. In fact, the DASH diet is similar to a Mediterranean one. Try one of these recipes for a blood pressure friendly meal.

* Lemon and Herb Farro-Stuffed Peppers
* Summer Salad Recipe
* Fruit Salad
* Baharat-Roasted Sweet Potatoes
* Turmeric Tofu and Cauliflower Mash with Shrimp and Tomatoes
* Warm Quinoa Salad with Spinach, Poached Eggs, and Caramelized Onions

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