Dietary Tips to Lower High Blood Pressure

by Tanya van Strijp (Holistic Pharmacist)
Holistic Health  - Tel: 044 – 3820188

Dietary Approaches to Stop Hypertension has been shown to prevent and reduce high blood pressure. Your diet must be rich in fruits, vegetables, and low-fat dairy products; moderate in total fat; and low in saturated fat and cholesterol. It's even more effective if you also reduce your salt and sodium intake. (Himalayan Mineral Salt is a good substitute) If losing weight is a concern in addition to lowering your blood pressure, you can benefit from these dietary approaches - especially if you stick to low-fat foods.

    Be spicy instead of salty. In cooking and at the
    table, flavour  foods with herbs, spices,
    lemon, lime, vinegar, or salt-free seasoning
    blends.

    Use fresh poultry, fish, and lean meat, rather
    than canned, smoked, or processed types.
 
    Eat moderate portions, and when snacking,
    eat fruit, vegetable sticks, unbuttered and
    unsalted popcorn, or bread sticks.

    Choose "convenience" foods that are lower in
    sodium. Cut back on frozen dinners, pizza,
    packaged mixes, canned soups or broths, and
    salad dressings that are high in sodium.

    Start your day with breakfast cereals that are
    lower in salt and sodium. ie rolled oats

    Cook rice, pasta, and hot cereals without salt;
    cut    back on instant or flavoured rice, pasta, and
    cereal mixes, which usually have added salt.

    Buy fresh, plain frozen, or canned with "no-salt-
    added" vegetables.

    Drink water or club soda instead of soft drinks
    high in sugar.

    When eating out, move the saltshaker away limit
    condiments, such as Ketchup, pickles, and
    sauces with high salt-containing ingredients.

    Cut back on processed and fast foods that are
    high in salt and sodium.


Contact HOLISTIC HEALTH, upstairs @ Knysna Mall for more information and advice.

REF: 'Ten ways to lower blood pressure' by  David Arthur (LifeCheck Consultant)      

Disclaimer – This is for information purposes only and does not constitute medical advice, diagnosis or treatment whatsoever.