by Pat Lunsford

Created on: July 03, 2008   Last Updated: August 04, 2010

According to modern research, a healthy diet lowers our chances of developing high blood pressure and can actually reduce an existing high blood pressure problem. There is a new study called "Dietary Approaches to Stop Hypertension" which is an in-depth study of the effects of certain foods on high blood pressure.

The study showed that high blood pressure levels were reduced by consuming vegetables, fruits, and low-fat dairy, along with foods low in cholesterol and saturated fat. A program was developed called the "DASH-eating plan," which involves avoiding red meat, sugary beverages, and rich desserts, while encouraging the consumption of fish, poultry, whole grains, and nuts.

Another study was done along the same lines called the "DASH-Sodium plan," which studied the effectiveness of lowering dietary sodium on high blood pressure. The study showed a marked difference in those who reduced their dietary sodium and those who did not. The study also showed that reducing dietary sodium is a good choice for general overall health.

With today's fast paced world, it's not always possible to eat at home and we have to decide what to order from a restaurant menu. High fat, sodium and sizable portions can put you at risk. Therefore, focus on moderation.

We want to choose foods that are low in cholesterol and saturated fat. Also, asking to have our dish cooked with canola or olive oil rather than vegetable oil or butter is not out of line. Many restaurants have these things and are happy to accommodate.

Choose a dish that isn't fried. Instead, select foods that are baked, steamed or broiled. Go easy on the bread and butter, or skip them altogether. Remove skin and fat from poultry and meat dishes and keep your portions down.

It's difficult to leave food on our plate. The fact that we paid for it probably doesn't mean as much as the simple waste involved. No one likes to waste anything, especially food.

However, what would be the greater waste? If we consume more than our body can handle, resulting in damaging our health, wouldn't that be considered a greater waste? Therefore, it's better to leave it on the plate to be thrown out than to put it in our body and damaging our health.

Another thing we need to watch for when eating in a restaurant is dietary sodium. Keep in mind that any dish labeled cured, pickled, or smoked is usually high in sodium so avoid those types of foods. And remember also that condiments such as ketchup, mustard, pickles and some sauces are also high in sodium.

If you must go to a fast food restaurant, go inside rather than the drive-thru unless you already know what you're going to order. Examine the menu and choose foods that are grilled rather than fried. Be careful when choosing a salad because not all salads are healthy. Some are piled with cheese and high-fat dressings.

Foods with high salt content are the most threatening. Too much sodium in our diet can cause water retention and a rise in blood pressure. However, we can't go wrong with fruit and vegetables as long as we hold off on the salt and go easy on the sauces.

Therefore, choosing foods to prevent high blood pressure or to help lower existing high blood pressure requires that we simply use common sense. Once we become familiar with the things we know are full of salt and fat, making healthier choices will become easy for us.

Try to avoid fast foods. Even grilled items are often drowned in oil for faster cooking.

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