CONTROL YOUR BLOOD PRESSURE

Healthy diet pattern:

You can try diets which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. The “DASH” diet plan (Dietary Approaches to Stop Hypertension) was a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low fat dairy foods and is low in saturated fat, total fat, and cholesterol. A diet that emphasizes fruits, vegetables, and low-fat dairy products might act as a natural diuretic that could help many people reduce blood pressure without the use of medication. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.
You must limit the amount of salt and sodium in your diet. Fresh food is your best choice instead of canned or processed food. Use less salt in cooking. Read the food label.
Diet rich in potassium, (Apricots Avocados Bananas, Milk, Nectarines, Oranges and Orange juice Potatoes, Prunes and Prune juice, Raisins, Spinach, Tomato products), calcium (Broccoli, Cheese, Milk, Sardine, Spinach) and magnesium (Beans, Broccoli, Halibut fillet, Nuts, Peanuts, Oysters) helps to control blood pressure. Stydies and researches prove that:

• Eating low-fat dairy products could lower your blood pressure, according to research reported in Hypertension.
• Men with high total cholesterol are much more likely to develop high blood pressure than men with low total cholesterol, according to a study in Hypertension.
• Children may be at risk, too. Poor lifestyle habits — such as an unhealthy diet and lack of exercise — contribute to high blood pressure.