High blood pressure, or
hypertension, impacts nearly a third of adults, but only about 52 percent of
whom feel they have it well-controlled.
This condition shows no symptoms
but can lead to heart disease, kidney disease, stroke and other complications. The good news: you can lower your blood
pressure naturally through the foods you choose to eat (and avoid).
Foods that have calcium, magnesium,
potassium, fiber and vitamin D. These have the most positive effect on blood
pressure because they help your body hydrate, get rid of waste and balance out
the negative effects of sodium.
Foods that have sodium.
Sodium causes your body to retain or hold on to water. This puts extra strain
on your heart. Sodium is hidden in a lot of common foods, especially anything
packaged or processed, to allow it to last longer. Buy fresh food whenever you
can!
Read the Nutrition Labels
Make it simple—look for the sodium level. If it is a large percent of
your daily allowance, then look for something else to eat.
Track
what you eat, at least for a
few days at a time. This can show you how surprising the “little” treats we
forget that we’ve eaten can add up each day.
Try the DASH Diet
The DASH diet (Dietary
Approaches to Stop Hypertension) is promoted by the National Heart, Lung, and Blood Institute to be effective in preventing and controlling hypertension. The diet is rich in
fruits, vegetables, whole grains and low-fat dairy foods; includes meat, fish,
poultry, nuts and beans; and is limited in red meat, added fats and sugary
foods/beverages.
While it may seem tricky,
you can get your blood pressure under control—it all starts with what you
choose to munch on. Now that you
know….let’s get started!
By Chet Robson, DO, MHCDS, FAAFP
Chester Robson is the Medical
Director of Clinical Programs and Quality for Walgreens. He is dedicated
to improving the healthcare experience through patient-centered technology, evidence-based
medicine, and innovative delivery models.
