Good Lifestyle

If you lower yourarterial pressure is at the top of your priority list, Sage singles, you are not alone. According to the World Health Organization (WHO), about1.13 billion people have a fight against high blood pressure around the world. Disease control centers and prevention reports that nearly half of the Americans have hypertension, and only on1 out of 4 have their condition under control. High blood pressure increases your risk toCardiac disease and stroke-Both causes of death of death in the United States - but health experts sayChoice of healthy restoration is one of the main factors you have control of this condition under control. And you can start by eating this best diet to reduce blood pressure!

"In fgeneral,a diet rich in whole food and low sodium, refined flour andadded sugars is preferable to lower blood pressure, "Lauren Minchen, MPH, RDN, CDN and nutrition consultant forFrontier, the visual plan application driven by the AI. "These attributes can be found throughout full diet, including the Mediterranean, Vegan and Paleo. Focus on whole grains 100%, few added sugars, lean proteins, omega-3 fatty acids and many fruits And vegetables are perfect. "(Related:The 7 healthiest foods to eat right now)

Top eating eating habits to reduce blood pressure

Whatever your restrictions or food preferences, Minchen says there are many easy ways to maintain your blood pressure. Here are some of the habits she suggests:

• Reduce sodium intake by not adding table salt to food
• Reduce sodium intake by avoiding or limiting processed foods (cold cuts, chips, frozen meals, etc.)
• Track your sodium consumption and keep your total about 2,300 milligrams a day or less.
• Eating more potassium-rich dishes (bananas, citrus fruits, spinach, beans, etc.)
• Replacing refined bread, pasta and crackers with whole grain versions

A great way to keep an eye on your sodium and potassium consumption, according to Minchen, is to use an application asFrontier, which gives a glimpse of your consumption of certain nutrients based on the foods you eat. When you eat too much salt, your body holds extra water, which can put the stress on your blood vessels and your heart andraise your blood pressure.

But potassium has the opposite effect, says Minchen, wall vessel walls relaxing and thus reducing blood pressure. And since a2007 study Found a consumption of higher integer grains was associated with a reduced risk of hypertension, it is worthwhile to pass the refined grains. Not only can whole grains can help you feel full longer, but they tooReducing damage to your blood vessels, reduce your risk of insulin resistance and increase your potassium intake.

Food to reduce blood pressure

According to Minchen, some foods you want to eat morereduc your blood pressure understandFat fish (like wild salmon, sardines and mackerel), chicken breast, berries, bananas, spinach, broccoli, citrus, quinoa, brown rice, potatoes whole with skin, fat yogurt and eggs.

"Eating more food supplies an essential potassium, calcium, magnesium and a range of vitamins that support a healthy cardiovascular system," she says. "They also take the place of more processed foods, which means that we take less sodium by eating more of these foods."

At the same time, she says that you may want to limit your consumption of cold cuts and meats, salted snacks (like pretzels), fried food and fast food. Indeed, as the reports of the World Health Organization, a high diet in saturated fatty fats and trans fat is a major risk factor for high blood pressure.

"When your diet is mainly treated, you consume excessive amounts of sodium, which contributes to an increase in the stiffening of the blood vessels. In addition, you miss other essential nutrients who support healthy blood pressure. Reduce the contribution of These foods makes room for entire foods richer in nutrients. "

Before your next trip to the grocery store, 20 healthiest foods that lower blood pressure