Blood Pressure Diets

Blood pressure diets follow all the latest thinking on general good nutrition, with a few added ingredients thrown in that are particularly relevant to hypertension, or high blood pressure.Before we get on to recommendations for blood pressure diets, here is a quick reminder of what are considered normal blood pressure levels. The ideal is 120/80. Systolic pressure, the 120, is the pressure when the heart is pumping blood from the ventricle into the veins. Diastolic pressure, the 80 in this example, is the resting time between pumping actions. For more information, see our article blood pressure ranges. You will see there that, as we age, the normal range for blood pressure rises. 120/80 is the ideal pressure for the age group 20 to 40.
If your doctor has measured your blood pressure and it is higher than normal for your age and fitness levels, he will probably have suggested you to look at the recommended blood pressure diets.
The good news is that blood pressure diets will help you lose weight and gain overall fitness and health whilst at the same time lowering your blood pressure and cholesterol levels.
This is a general reference guide to blood pressure diets before we get down to the specific additional recommendations for high blood pressure diets which distinguish them from all round good nutrition.
1.    When eating dairy and animal foods, favour those low in cholesterol, such as skimmed milk, skinless chicken and turkey, fish rich in omega 3 oils such as salmon, mackerel and herring.
2.    Seeds and nuts in moderation. Too much will contribute to weight gain and weight gain in turn contributes to high blood pressure. A handful a day is generally considered enough.
3.    Wholegrain cereals are just one food group which contain a key ingredient recommended in blood pressure diets; potassium. Whole wheat bread, whole grain muesli, but watch the sugar content, and other whole grains like brown rice and quinoa, also full of protein, are all recommended.
4.    Oat bran is a wonder food which lowers cholesterol. It is worth including it in any diet. Sprinkle it on other cereal, add it to soups, get creative with this dietary super food.
5.    Fresh fruit and green vegetables. The sky is more or less the limit here. The recommended minimum is five portions of different green vegetables per day. A general guideline is that a portion is about the size of your fist.
6.    Include potatoes and other starchy vegetables in your blood pressure diets for general good health but they do not count as one of your five portions.
7.    Avocados, again in moderation.
8.    Fruit, at least five servings a day. One variety of fruit juice counts as one portion whether you drink a glass or a gallon.
So far, you can plan your blood pressure diets menu as you would in any other healthy diet plan. Now for what makes blood pressure diets different from other healthy eating.

• Limit alcohol consumption, particularly whilst you are trying to reduce your blood pressure. Alcohol raises blood pressure and is not recommended for blood pressure diets.
• Reduce Salt. This is the main recommendation for all blood pressure diets. Salt is not only that which you sprinkle on your potatoes. It is hidden in most ready prepared meals, sauces, bread, virtually anything you buy pre-prepared contains hidden salt. Read labels. Sometimes it is not listed as salt but as sodium. The recommended daily amount of salt in blood pressure diets is a maximum of 6 grams. One level teaspoon usually contains five grams.
• If a label lists sodium and not salt, you can reckon that 1g sodium is equal to 2.5g salt.
• If you are eating ready prepared foods, favour those which contain 0.3g salt per 100g food.
• Foods high in potassium help to lower blood pressure and are favoured in blood pressure diets provided there is no underlying kidney disease. If you suffer from kidney disease, you will need guidance from your doctor about whether these foods should be included in blood pressure diets.
• Potassium rich foods include bananas, citrus fruit, dried apricots and many of the other foods recommended above in the general diet guidelines.