Sunday, September 9, 2012

High Blood Pressure Diet - Including Important Tips to Help Lower Blood Pressure or Hypertension

Following a high blood pressure diet is important for anyone that is concerned about his or her health, especially heart health. As the heart pumps blood through the body the pressure that is required to do so is blood pressure. There are two readings when blood pressure is measured. Diastolic pressure is measured when the heart is between beats, and systolic pressure is when the heart pumps blood through the body. Hypertension, or high blood pressure, is often called the silent killer because symptoms are usually not noticeable except for a dizzy feeling or slight headache. There are steps that you can take to control your blood pressure, most notably through diet and exercise.
There are factors that put people at a higher risk of developing high blood pressure. These include inactivity, excess weight, alcohol consumption, smoking, stress, lack of sleep, and an unhealthy diet. High blood pressure can be controlled with medication, but choosing a healthy lifestyle should be the first step. Those that want to reduce their risk of developing high blood pressure should follow an exercise routine and a healthy eating plan.
One of the most important foods that should be regulated is sodium intake. Sodium naturally occurs in fruits and vegetables and is required for our bodies to function. The problem with sodium is that most people simply consume too much of it. It is scientifically proven that a reduction of sodium intake can indeed lower blood pressure. It is recommended that sodium be limited to no more that 2,400 mg per day for a healthy person. That works out to be only one teaspoon of salt per day. Those following a low sodium diet should limit their sodium to less than 2,000 mg per day. In 2010, the American Dietetic Association is recommending a much lower number of only 1500 mg of sodium per day, to anyone over the age of 51, or you are black, or have high blood pressure, or have diabetes, or chronic kidney disease. This figure includes all salt and sodium that is eaten or consumed (including liquids), either in processed foods or if added at the table or when cooking. It is important to read the labels on the food you are purchasing and make an effort to only buy foods that contain less than 500 mg of sodium per serving (per meal).
Typical foods that are high in sodium include:
  • Baked items: pastries, biscuits and bread
  • Canned foods
  • Pre-made foods: pizzas, frozen dinners, and packaged food
  • Most cheeses
  • Bacon, mayonnaise based salads, lunch meats, smoked meats, and canned meats like tuna or chicken
  • Snack foods - French fries, chips, crackers, pretzels
  • Condiments - Pickles, olives, relish, mayonnaise, catsup, mustard, salad dressings, bbq sauce, steak sauce, soy sauce, teriyaki sauce
  • Fast food
Following a blood pressure diet will help maintain a healthy blood pressure level. It is also important to stay active and maintain proper fluid levels. If you are dehydrated the sodium level of your body will increase because your body is trying to hold all the water it has. The body retains the sodium because sodium has the ability to help cells hold water. This increase in sodium causes blood pressure to increase. For proper blood pressure control it is recommended to drink at least two liters (about 9 cups) of water per day (not softened water). Unfortunately, most of us (it is estimated over 75%) are chronically dehydrated.
Remember that one of the most vital points of the high blood pressure diet is the reduction of your daily sodium intake. This can be accomplished by making the right choices in the foods you eat and drink. Today, with the increasing number of salt substitutes, salt free seasonings and heart healthy recipes available, eating healthy and choosing to follow a low sodium diet has never been easier.
You'll learn how you can use seasonings, fresh herbs, fresh fruits & vegetables, olive oil, nuts, vinegars, wine and different cooking techniques to flavor your food without adding salt and sugar. You'll find out how to get more flavor than you ever thought possible.From Debbie Benson owner of Benson's Gourmet Seasonings with over 30 years experience promoting salt free seasonings. Loving to cook and being salt free most of my life by choice, I have learned a lot of tips and tricks to create flavor without salt and sugar that seems to be in everything these days.


  1. I have received your feedback on wordpress site. I prefer to use blogspot if you want to use a presentation. That's all I can tell you now.

  2. great article, thannk you for sharing

  3. thank you britan.... your articel have positive for me.

  4. This is a visit back from
    Health information you wrote in this page is very nice and very helpful to other people. Thank you.

  5. very helpful and informative article. Thanks for visiting my site at

  6. Thank you for visiting my blog: Very good information here. We have had a lot of women decrease their blood pressure since beginning our products because of these very reasons- good nutrition and low sodium.

  7. good and useful information you are providing. Please also consider Stevia not only as sugar substitute but mainly to regulate blood presure.

    Using Stevia, make sure to use the original one - from Paraguay. More information on this subject may be taken from my Yerbabuenashop blog.

  8. Nice write-up, I am digging your Blog and am adding it to my RSS aggregator. I use feedburner, is this the most effective 1 you think?
    Thank You For Commenting on my Post

  9. Hello very interseting post. I'm glad you're good writer. It's really good job.
    Thanks for comment my post:
    I'm from Poland and you?

  10. Hİ;

    Can you send e mail because when I send e mail get back this message " Delivery to the following recipients failed. "


    1. buy the way this is my emmail

  11. Great info, I also think that high blood pressure is only an issue if you have inflammation. So never let a doctor make you think you need blood pressure meds if you all you are is 'a little high' like they tried to do with my healthy aunt of 65 years young! The side effects on those meds would have caused all kinds of other goodies for the quacks to jump on!

  12. Hi,

    Thanks for checking out my site.
    I did try messaging you but " Delivery to the following recipients failed. "
    my email is
    was just a message on location of your post

  13. Interesting point about the water . . . will be sure to drink up! Look forward to your next post.

  14. So happy I read this! Condiments are the typical food items people overlook when it comes to health. People undermine sodium all the time.

    Thanks for pointing that out so I can remind my family and friends!

  15. Thanks for your great blog, it's very informative. I completely agree, to maintain a health balanced diet we should opt to stay away from processed foods and watch the sodium intake.

  16. trimakasih admin... saya jadi bisa belajar banyak di blog ini sekali lagi terimakasih

    Tips Perawatan Ac

  17. Thanks for this wonderful post.This is a very useful post that helps the people to find the way to overcome the hypertension or Reduce Blood Pressure.

  18. Hello,

    I came cross your blog, I take a look at it and I really like it, How can I contact you for business?