So you went to the doctor and he found your blood pressure high (above 139/89). The doctor ordered tests and he has now told you that you officially have high blood pressure. There isn’t much doubt that he is going to tell you to go on a low-salt diet, get more exercise, and lose some weight. That is all standard advice for patients with hypertension. He may well prescribe a blood-pressure-lowering medication for you as well.
Hypertension, or high blood pressure, is most often caused by the usual suspects — overeating, underexercising, and smoking. Heredity can also play a large role in the onset of high blood pressure, and a high-stress job can be a factor as well.
Here, though, let’s just talk about the way that you can control your high blood pressure by making some changes to your diet. That is the easiest of the lifestyle changes that you can make, and it is also probably the most effective overall. Research has shown that weight reduction of even as little as 10 pounds reduces the blood pressure.
The first thing to consider when you change your diet for the purpose of lowering your blood pressure is that you need to reduce your caloric intake by about 500 calories per day. Five hundred is not a lot of calories. That is the equivalent of two slices of bread and about half of the dessert that you have after dinner. Get a good calorie-counting book and count calories.
The second thing to consider is lowering your intake of salt. That really isn’t as hard as it sounds. Of course you need to give up salty snacks like chips and popcorn, but lowering the salt in your diet is fairly simple. You exchange the salt for other spices.
Remember…..losing just 10 pounds can lower your blood pressure!
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