Learn How to Follow a High Blood Pressure Diet Plan
An unhealthy diet is the trigger of many diseases and a nutritious diet is
the cure of many more diseases. High blood pressure or hypertension is also a condition that occurs
due to an improper diet and it can also be resolved by making few changes in eating habits.
Make sure that you are familiar with the food terminology
used in diet plans. You should be aware of what a whole grain meal is, or what is meant by a
serving size. If you are confused, then it is better to consult a nutritionist before starting
The next step in deciding a diet plan is to see what you are trying to get rid
of. For high blood pressure patients, the target should be to lower blood pressure and the diet
should be planned accordingly. Since the purpose of this diet is to lower blood pressure, you
should become acquainted with the amount of sodium in all types of foods, whether they are canned,
frozen, baked or fresh. A high level of sodium in the body is main cause of an increased blood
pressure. For ready made products, you can read their labels to know about the amounts of sodium in
One of the best ways to follow a high blood pressure
diet is to plan the menu in advance
One of the best ways to follow a high blood pressure diet is to plan the menu in
advance. Make a weekly diet plan and decide what you are going to eat in each meal daily. This way,
you can focus on eating rather than on planning all the time. It will also make sticking to the
diet easier for you.
In your menu, make sure that you have included 2 to 2 ½ cups of fruits and
vegetables daily. Pick vegetables that are green and leafy as they are rich in antioxidants, such
as broccoli. Blue berries are also very beneficial and can be included in the menu. Furthermore,
include 2 to 3 cups of dairy products every day. Make sure that these products are fat free or low
fat at least.
A high blood pressure diet should be rich in proteins. Whether you get them from
chicken, turkey or egg is up to you. Avoid fat saturated red meat. In addition to this, eat whole
grain food rather than processed foods. Including 6 to 8 ounces of pasta, oats, cereal or breads in
your menu would balance it nicely for you. Round off your weekly menu by adding nuts, beans and
seeds to your diet. Kidney beans, peanut butter and seeds of various kinds can be eaten 4 to 6
times a week. These foods will keep your blood pressure within normal range while giving a healthy
boost to your heart.
To complete your diet menu, choose healthier oils like olive and margarine
spreads that contain Omega 3 fatty acids and are good in lowering blood pressure. Also make sure
that your sugar and alcohol portions in the menu are very small.
Once you have set a weekly diet plan, and then stick to it. Keep checking your
blood pressure daily with a blood pressure monitor to see if the diet is working for you or not. If
followed consistently, the diet can be very effective in controlling blood pressure and its results
can be visible in 14 days.