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High blood pressure is a medical condition considered as dangerous and requires care as far as eating habits and lifestyles are concerned. The sufferer often needs medications, safe foods and other nutritional supplements in order to prevent any damage to the body especially the heart.

The following are 5 nutritional foods needed by the human body to provide nutritional support that can promote proper blood circulation even as our body ages with time:

1. Potassium – As an electrolyte, potassium is responsible for the stimulation of the kidneys to eliminate poisonous body waste products. A kidney that functions properly will not produce hormones that tend to increase sodium retention.

Increase in the blood cells’ sodium level creates an imbalance that affects blood circulation, resulting to high blood pressure. Potatoes, bananas, tofu, and beans are some of the good sources. However, medical advice also requires the balance between potassium and sodium; hence, these foods should be taken in moderation.

2. Calcium -  It is the key for having healthy bones. As the body goes through natural wear and tear, there is a tendency for an increased demand for calcium in order to maintain bone mass.

Any calcium deficiency will affect blood cells since the balance of sodium, potassium, magnesium and calcium in each cell should be maintained for proper blood absorption. Some of the foods rich in calcium are milk, cheese, seaweeds, soy, broccoli, okra, molasses, oranges, etc.

3. Coenzyme Q10 – Is also known as electrone transporter and found in body cells where the production of adenosine triphosphate (ATP) molecule takes place; which is responsible for regulating the heart beat.

The ATP carries energy to the heart for the latter to function properly in pumping out and distributing blood for circulation. Food source comes mostly in organs of animal meat but should be taken in moderation as it can affect the response of the body to anti-coagulants and insulin.

4. Vitamin C – We usually take vitamin C as a means of acquiring resistance to colds and flu. Moreover, a combined study made by  Oregon State University and the Boston University revealed that it also improves the biological activity of nitric oxide resulting to the lowering of the blood pressure level.

Nitric oxide is a chemical compound in the body needed by the blood vessels to relax or dilate. Food sources are citrus fruits, dark green leafy vegetables, berries, tomatoes, peppers etc.

5. Omega-3 Fatty Acid – Research shows that this is good in maintaining the good cholesterol (HDL) while keeping at bay the bad cholesterol (LDL). Good sources are fish particularly mackerel, salmon and tuna.

These foods are anti-high blood pressure supplements, if incorporated in our diets combined with exercises and a health promoting lifestyle can help an ageing body act against hypertension.

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Here are some tips on how to handle and prepare food that prevents high blood pressure:

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Cereals – Choose cereals that will require cooking, over the instant or just-add-water cereals. The latter kind contains salt that was used for its processing. In addition, check the labels of your ready to eat cereal, avoid those that contain sodium in their nutritional labels.

Milk – whether canned, dry or condensed are generally good beverages. However, avoid high-fat milk and instead drink the low-fat variety.

Eggs – Don’t use salt in the preparation of your egg, instead you can use Tabasco or horseradish sauce to replace salt. For a good dietary supplement, prepare your eggs vegetarian style by adding onions, mushroom, or tomatoes.

Bread – Bread and baked goods add about 5 to 10 grams of salt daily. Try Oroweat or other low-sodium bread as a means of preventing high-blood pressure especially if you’re fond of eating sandwiches. Oroweat and other low sodium bread are usually found in the frozen section of grocery stores.

Fruits – are highly recommended and are best as accompaniment to meals particularly for breakfast. However, you can’t eat too much fruit either. The highly recommended fruits are apple, apricot, berries, cherries, grapefruit, dates, nectarine, orange, and pear. For fruit juices, grapefruit, orange, tangerine, and pineapple.

Meat – Lean and low fat meat cuts with the excess fat trimmed are generally fine to include in one’s diet. Avoid the marbled cuts where fats are found in-between. As ideal part of the diet, meat should always be broiled or barbecued and cooked without salt and sauces because of their natural sodium content.

To add flavor, use garlic, onions, shallots, ginger, and other herbs and spices. Organ meats and processed meats are definitely not suitable for people with high-blood pressure.

Fish – Generally, fish is good to include in our diet because most fish contain polyunsaturated fats although caution is still advised because most fish contain about 75 milligrams of sodium per serving. Hence, fish intake should be at least two or three times a week as part of an ideal diet.

They should be prepared as baked, broiled, or poached and if to be fried, no salt should be added and fried plain in olive oil. Avoid the use of breading or batter commonly used in preparing fish fillet. Shellfish should also be eaten moderately since they have high sodium content except for the soft clam and oysters.

Vegetables – Fresh and frozen are ideal but never canned because of the sodium used in its preparation. They are ideal in any form of preparation as long as little oil is used and with no salt added.

Observing and maintaining a proper diet actually concerns eating almost any kind of food but taking into consideration that most of them already have sodium and potassium contents and therefore should be prepared without adding anymore salt.

In case of doubt about the food you are to buy or eat, always check the nutritional facts regarding its sodium content, then, simply decide against it if sodium is included. Salt should always be avoided in the preparation of meals that can prevent high-blood pressure.

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For a better understanding of how fat affects blood circulation it is best that the reader has a thorough understanding of how the blood circulates.

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Peripheral circulation or blood circulation refers to the process of distributing the blood being pumped out by the heart for distribution to the different muscles, cells, and tissues in the body. A diastolic or lower pressure is applied to the heart to ensure continuous pumping or supply of blood for distribution.

A pressure known as systolic or higher blood pressure does the process of circulating blood. The systolic pressure pushes the blood as it passes through the arteries and veins and will be received by the arterioles and finally the cells, muscles and tissues.

During this process, peripheral resistance will take place if blood viscosity, elasticity of veins as well as volume, number and size of arteries is gravely affected by the food that we intake. Poor diet containing harmful fats and the lack of exercise often promotes peripheral resistance during blood circulation, which will lead to hypertension or high blood pressure.

Saturated Fats or Saturated Fatty Acids (SFA) :

Saturated fat is commonly found in animal fats such as beef lard and is not considered as liquid. Instead, they are white and hard. When inside the body, these saturated fats increase blood viscosity, which can be likened to the consistency of honey.

Since increased viscosity means thickness, the blood flow is unable to pass easily through arterial veins, and the pressure that pushes the blood to surge forward tends to build up because it couldn’t find an immediate release for the pressure.

Cholesterol and Triglycerides:

These are also fats which accumulate in your body and they tend to clog the arteries. Thus, if your blood has high density or viscosity and they will pass through clogged arteries, the more difficult or poor the blood circulation becomes.

Your blood pressure is surely mounting by this time, and you are starting to feel the symptoms of high blood pressure. Morning headaches, dizziness, ringing in the ear are only some of the few symptoms to indicate  that your blood pressure has elevated.

Polyunsaturated Fat or Polyunsaturated Fatty Acid (PUFA):

Polyunsaturated Fatty Acid (PUFA) a type of vegetable oil that is said to be of many spaces and they come in different degrees of saturation. The more unsaturated these oils are the more fluidity they manifest. Due to this fluidity which can sometimes take the appearance of clear water, PUFA has a known ability to reduce blood pressure.

Vegetable oils are also good sources of linoleic acid, a raw material from where prostaglandin number 2 can be derived. All these substances promote the relaxation of the muscle found in the arterioles which can promote normal blood pressure.

In order to correct the ill effects of the saturated fats and the arterial clogging caused by cholesterol and triglycerides, we need to switch our diets to foods where we can derive sufficient amounts of polyunsaturated fats specially those that contain omega-3 oils and linoleic acid.

Based on what we have established above, we should therefore lessen the meat and add more fish and vegetable because they are the most common sources of polyunsaturated fats.

It is a must then to avoid the unsaturated fats in our diet that cause high blood pressure resulting from poor circulation. Engage in a regular exercise regimen to hasten the normalization of your blood pressure by using up excessive or unwanted and unhealthy fats in our body.

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According to the American Heart Association, foods for high blood pressure primarily consist of low-sodium, low-fat, and low-cholesterol. Hypertensive patients must adhere to the recommended healthy eating plan in order to avoid the risks of further complications. When implementing a special diet plan to reduce blood pressure, there are several facts to be considered:

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Reading food labels
Before purchasing food, be sure to read the nutritional facts on the labels. Because sodium is a basic, yet prominent ingredient in many foods, check for the volume of sodium content. Any substance with the word sodium in it, such as disodium phosphate, monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, and/or sodium nitrate, means that the food is likely to have extremely high sodium content.

Limit consumption of processed foods
Processed foods are generally high in sodium also. Foods such as cured and smoked meats, and some pre- packaged frozen and canned foods, most soups, and condiments are not to be eaten by hypertensive patients.

Use herbs and spices to season foods
Instead of seasoning foods with sodium while cooking, experiment with fresh and dried herbs, such as onions, garlic, basil, oregano, parsley, thyme, rosemary, black and red pepper, and onion and garlic powders.

Limit alcohol consumption
Drinking alcohol excessively raises blood pressure in most people. It is recommended that hypertensive patients limit alcohol consumption to no more than one ounce per day.

Foods for high blood pressure include potassium-rich nutrients
Potassium is a mineral that is essential to overall good health. It actually works in unison with sodium to regulate blood pressure. Sources of nutrients that are potassium-rich include fruits, such as cantaloupe, bananas, watermelon, oranges, and orange juice. Other potassium-rich foods include potatoes, spinach, and zucchini.

Read labels on salt substitutes
Be fully aware that not all salt substitutes are sodium- free. These substitutes may still contain sodium, but in lesser amounts than regular table salt. It is recommended that you consult your primary physician if you are currently prescribed hypertensive medications prior to using a salt substitute.

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However, what we know is that caffeine is a stimulant. This means that it might push your blood pressure up. The best thing you can do to yourself is to limit yourself to moderate amounts.

Do not intake more than 100mg of caffeine daily. That amount is equivalent to a 6-ounce cup of brewed coffee or 2.5 cups of black coffee. Soft drinks wise, that is about two 12-ounce cans. Well, in my opinion, the best is to eliminate any soft drink consumption.

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Hypertension is generally detected and diagnosed during regular checkups with your physician.  In most cases, the physician will prescribe medications while also informing you of lifestyle changes that you should consider in attempt to deter further complications.

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These lifestyle changes can be very simple and they will make a significant difference in your next blood pressure reading.  Research indicates that the key elements to prevention are weight modification, low salt intake, physical activity and moderate alcohol consumption.

It is recommended that you are proactive in combating the ‘silent killer’.  If you have been diagnosed with hypertension, you should be treated by a doctor and continue to take your medication.  One of the most ignored facts about high blood pressure is that the complications often occur simply because of the foods you eat.  Reducing toxic and calorie intake will lower high blood pressure.  There are at least five types of food that causes high blood pressure.

1. Foods that are high is sodium (salt)
Sodium or sodium chloride (processed salt) intake causes HBP.  Instead of using regular salt, purchase ocean (celtic or sea) salt

2. Foods that are processed in a laboratory (hydrogenated/artificial oils)
Margarines are made with hydrogenated oils.  Check labels for the words, “no hydrogenated oils.”

3. Foods that are high in trans fat (trans fatty acids)
It’s simple, avoid fried or fatty foods.

4. Foods such as red meat
Red meat causes HBP due to toxic substances and chemicals digested by the animals prior to processing.

5. Foods that is high in sugar
Foods that are high in sugar are also high in calories.  This causes you to gain weight.  Obesity is a significant cause of HBP.

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Eating healthy is one of the key elements to obtaining normal blood pressure levels.  Researchers are constantly identifying the benefits of eating foods that otherwise elevate your blood pressure. In addition to implementing a well- balanced diet into your daily routine, you should also exercise regularly and always be cautious of your blood pressure levels.

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In many instances, people that suffer from high blood pressure may also fall victim to high cholesterol.  The two are connected in regards to unhealthy eating and the increased risks of developing cardiovascular conditions.

The intake of certain foods induces considerable hardship in your arteries (blood vessels) that will eventually dilate or constrict normal regulation of blood pressure and blood flow.   To avoid elevated blood pressure and increased cholesterol levels, it is imperative that you consider implementing a healthy diet for high blood pressure and cholesterol.

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Medical experts recommend that a daily healthy eating plan is effective in reducing blood pressure and restoring healthy cholesterol levels.  Following a specific diet is an essential and natural measure of decreasing the need and/or dosage for prescription drugs or any possibility of surgical procedures.

Ideally, a physician will advise you to make extreme dietary improvements whether or not medication is prescribed.  High blood pressure as well as high cholesterol levels cause cardiovascular diseases, therefore you must avoid certain foods in your diet and include certain nutrimental supplements.

One of the suggested methods of dieting is to alleviate meat and dairy products from your healthy eating plan.  Avoiding saturated animal fats/red meat will not only decrease the risk of developing colon cancer, it will also save your body from consuming environmental toxins.  These toxins along with foods that carry hydrogenated oils (artificial oils) or trans fatty acids tend to settle in the fatty tissue of the body.

Dairy products can have such a devastating effect on cardiovascular health.  Your body does not respond well to hydrogenated cow’s milk.  The cow’s milk is artificially processed, therefore serving no nutritional value.  Experts suggest that you purchase raw, unprocessed milk directly from a local farmer.

It is recommended that you replace those toxins with berries, fruits and vegetables and aged garlic supplements.  Cardiovascular exercise, low sodium intake and increased water intake are essential elements that compliment a healthy diet for high blood pressure and cholesterol.  In order to enhance your lifespan, you should develop an eating plan that will lower your blood pressure and cholesterol levels.

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