Eating with High Blood Pressure

Hypertension, or high blood pressure, is a serious problem that affects 25% of Americans. High blood pressure is the result of blockage in the arteries that causes excessive pressure on artery walls. It is commonly caused by too much sodium in our diets, which is hard to avoid, especially with the excessive amount of sodium used in much American food. According to the American Heart Association, everyone should limit their sodium consumption to 1500 mg a day. Hypertension can also be the result of insufficient consumption of calcium, potassium and magnesium.
Below are some recommended nutritional sources to increase Ca, K, and Mg levels!

CALCIUM:
Dried herbs, cheese, sesame and flax seeds, tofu, almonds, yogurt, and green leafy vegetables

MAGNESIUM:
Bran, cocoa powder (dark chocolate), almonds, cashews, molasses

POTASSIUM:
Spinach, baked potatoes, dried apricots, yogurt, salmon, avocado, mushroom, bananas

Hypertension can also be the result of stress. Review these tips for how to reduce stress!

• Eat regularly
• Eat healthy fats (omega 3 fatty acids)
• More fiber = high alertness and less stress
• Have healthy snacks with plenty of protein and fiber