by Mona Gallagher

Created on: July 11, 2008

The diet of the twenty first century in the United States barely resembles the eating and meal planning of our grandparents. The occasional dining out on special occasions with a high calorie treat occurred a few times during the year for them, but today, mothers are out in the workforce right alongside fathers bringing home the bacon cheeseburgers and salty fries.

Today's society is largely dependent on pills/medication to control whatever ails us, and hypertension, also known as high blood pressure, is no exception. However, medication is not a magic cure all and because of dangerous side effects from medication, the best route is to control high blood pressure is through diet and sensible lifestyle.

Experts estimate that one in four people have high blood pressure. Without diagnosis and treatment some people will die of kidney failure, heart attack and stroke from the effects of high blood pressure on the heart and circulatory system.

Planning an effective diet requires a real desire to succeed and discipline to choose a diet that works for you. It isn't as difficult as it seems at first glance, a common sense plan and choice of natural foods can bring blood pressure down naturally and effectively.

Foods that lower blood pressure

A general rule of thumb in choosing foods to lower blood pressure is to increase intake of foods that help lower blood pressure and reduce fats, salt, and cholesterol. Choose healthy vegetable fats/oils over animal or trans fat. More fruit and veggies, and fewer fats are the basics.

Foods high in Potassium

Potassium works with your body's system to lower blood pressure. Although magnesium and calcium are thought to lower blood pressure, there is no hard evidence from studies to support the claim according to the American Heart Association. However, many of the fruits and vegetables that contain Potassium also contain the other two elements.

Fruits high in potassium include raisins, (1089mg) bananas, (594mg) cantaloupes, (494mg) and orange juice. (496)

Vegetables include: baked potatoes, (1081mg) lima beans, (955mg) tomatoes, (909mg) cooked spinach (839mg) and winter squash. (896mg)

For a full list of food high in Potassium, visit the website http://nhlbi.nih.gov. You'll find detailed information on foods high in magnesium and calcium there too.

Lifestyle factors that influence blood pressure

Stressful situations raise blood pressure temporarily. Sustained stress and high anxiety levels would logically appear to be a factor in blood pressure levels, but sources were not clear on long term effects, but they did state that taking tranquilizers and sedatives had no effect on blood pressure levels. [nhlbi.nih.gov]

Coffee raises blood pressure temporarily but is said to have no long-term effects.

Smoking doesn't raise blood pressure in and of itself, but it's a vital part in the circulatory system and indirectly impacts blood pressure through its damaging effects on the arteries and heart.

Guide to lowering blood pressure:

*Increase fruit, vegetables, and low fat dairy products.
*Reduce portions of meat and choose healthy fats.
*Reduce your intake of salt/sodium.
*Maintain healthy weight
*Stop smoking or don't start.
*Exercise (cardiovascular workout)

Choosing to follow a healthy diet plan affects you and your family's health and can literally save a life. Learn to shop effectively by choosing more fruits and vegetables and low fat dairy products. Take one step at a time in diet choice, and you'll find a balance that will allow you to indulge in special treats and meals on special occasions.

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