Lower Your Blood Pressure With 4 Simple Dietary Interventions

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With 1 in 3 Americans living with high blood pressure, the condition can hardly be ignored. Ask any primary care physicians about the percentage of patients in their practice with a diagnosis of hypertension. They will tell you that the vast majority of their patient population has this pervasive and potentially devastating health condition. As one of the most significant risk factors for heart disease, stroke, and kidney failure, this largely preventable diet- and lifestyle-driven condition deserves attention.

Most people are unaware that drug therapy is not the only way to lower blood pressure. In fact, evidence suggests multiple natural ways to keep your blood pressure in check and within the normal range.

1. Say No to Trans and Hydrogenated Fats

One of the first steps to take toward normalizing your blood pressure is to remove trans and hydrogenated fats from your diet. These fats are known to increase your risk of cholesterol and plaque buildup in your arteries. They are found in most processed foods like lunch meats, margarine, and foods made with hydrogenated vegetable shortening.

Even partially hydrogenated oils are harmful and should be avoided as much as possible. Read food labels and do not buy any foods that contain them. Better yet, skip processed foods altogether and purchase plenty of whole and/or plant-based foods instead.

Lastly, let’s not forget the toxicity associated with conventionally produced animal-based foods. Simply put, factory farming techniques heavily use synthetic hormones and antibiotics—both of which are toxic to your blood circulation. This toxicity tends to cause chronic inflammation and an increased risk of hypertension.

2. Minimize the Use of Wheat and Cornstarch

This may seem odd to many people who are used to hearing that whole grains are good for them. But, the fact is, more and more Americans are showing signs of wheat sensitivity. This can result in inflammation of the intestinal tract and a diagnosis of celiac disease.

Celiac disease can be fatal if left untreated or gets out of control. It can also disrupt how your body absorbs nutrients. This, in turn, can lead to weight gain, obesity, diabetes, and high blood pressure. Even if it is in an indirect manner, wheat and cornstarch add to the problem.

3. Oxidized Oils Have to Go

Oils that oxidize or go rancid should also be eliminated. These oils can oxidize rather quickly when exposed to heat and can cause cholesterol particles to change.

Many of these oils are used to deep-fry foods, which can also lead to health problems. Corn and safflower oils are the most commonly used oils. Unfortunately, they also oxidize at a much faster rate.

Tip: To tap into the nutritional benefits of high-quality oils, such as flaxseed oil, be sure to consume them unheated.

Rye bread with cottage cheese, mango, and mountain ash berries.

4. Add More Healthy, Blood Pressure-Friendly Foods to Your Diet

If you want to lower your blood pressure, you can start by changing some of the foods you consume. Replace wheat with other whole grains. Instead of corn oil and other trans fats, include healthy oils like olive or sesame. They are better for your health and add a touch of flavor to your food.

Finally, add organic fresh fruits and vegetables to your diet. Fresh fruits and vegetables—full of healthy fiber—will help move cholesterol and other fatty deposits out of the body, lowering your blood pressure and improving your circulation.

Ultimately, high blood pressure is a result of poor lifestyle habits. Adjusting your diet and eliminating the foods proven to cause many of our most severe health conditions is the best plan of action for lowering your high blood pressure and improving circulation.

In addition, adding the right foods will strengthen your heart and improve overall heart function.

Originally published on NaturalHealth365

◇ References

LifeExtension.com MayoClinic.org Healthline.com