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High Blood Pressure Diet That Can Save Your Life

High Blood Pressure Diet That Can Save Your Life

If you or your loved one ever experienced the symptoms of high blood pressure, you know you don’t want to go through it again. High blood pressure can go by unnoticed for many years, but it doesn’t make it any less dangerous. So if you know that you suffer from high blood pressure, you need to try to keep it in check to avoid such dangerous consequences as heart attack, stroke, dementia, kidney failure and disability.

People with high blood pressure need to pay close attention to what they eat since the right high blood pressure diet can save their lives. Some foods can dangerously increase your blood pressure while others can help you maintain it.

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Food You Must Avoid

The next time you go over your grocery list, you need to make sure to exclude the following items since they can significantly increase your blood pressure as far as this is concerned for most of the people who like it.

  1. Lunch meat – processed meats contain large amounts of salt since it’s an essential part of their preparation process. One ounce of deli meat can contain more than 300 mg of sodium which is a blood pressure booster.
  2. Chinese take-out – The ingredients might sound healthy, but all the salt contained in soy and teriyaki sauces make the Chinese meal include double the allowed daily dose of sodium.
  3. Frozen Pizza – Large amounts of cheese, cured meats, tomato sauce contain plenty of salt on their own. Meanwhile, the preservatives added to keep the pizza fresh while frozen are very high in sodium.
  4. Baked Goods and Pastries – Most sweet baked goods contain leavening agents that are high in sodium. At the same time, sweet and baked goods can lead to excess weight which can lead to more blood pressure problems.
  5. Red Meat – Only a small amount of red meat is allowed as part of high blood pressure diet. It’s a fatty food which is dangerous for the heart and blood vessel health. Steaks cooked at restaurants must be avoided since they contain high amounts of sodium.
  6. Sauerkraut – While being low in calories, this food is high in sodium and must be prevented.
  7. Alcohol – Liquor consumption causes blood pressure to rise dramatically. Alcohol also damages the blood vessel walls and increases risks of heart disease.
  8. Bacon – It’s mostly fat. One slice of bacon contains 1.5 grams of fat and about a 100 mg of sodium.

Foods You Should Eat

While it seems that all the tasty stuff is prohibited, it’s far from being so. There are plenty of delicious foods out there that are not just allowed for people with high blood pressure but are recommended since they can keep it at bay.

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  1. Fruits and vegetables – They are high in magnesium and potassium that help lower blood pressure levels. Pay special attention to apples, bananas, apricots, broccoli, carrots, melons, oranges, peaches, potatoes and tangerines.
  2. Leafy greens – They are also high in potassium and help your kidneys get rid of extra sodium. Pay attention to arugula, kale, collard greens, and spinach.
  3. Berries – Most berries but especially blueberries are rich in flavonoids. One study found that this compound leads to decrease in blood pressure.
  4. Beets – Nitrates found in beet juice can reduce the blood pressure levels within 24 hours.
  5. Skim milk – Calcium is essential to keeping blood pressure levels in check. Skim milk is a great low-fat calcium source.
  6. Oatmeal – This high-fiber, low-fat, and low-sodium food is perfect for avoiding blood pressure increase.
  7. Fat-free plain yogurt – It’s fat-free and high in magnesium, potassium, and calcium. Such yogurt can keep the blood pressure at bay.
  8. Tilapia – This white fish contains plenty of magnesium and potassium. It’s tasty too.

Delicious recipes to keep high blood pressure away

Since there is a big variation of healthy foods that help maintain blood pressure, there are also many tasty recipes to keep your high blood pressure diet diversified.

Chicken salad – Great low sodium recipe that contains lean meat and vegetables

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    Fruit Salad – Berries, bananas, apples and other fruits of your choice with plain yogurt

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      Chicken soup – Known to reduce blood pressure it can be used as a quick remedy

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        Featured photo credit: Pinterest via pinterest.com

        More by this author

        Christopher Jan Benitez

        Christopher is a passionate writer sharing about lifestyle tips on Lifehack.

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        Last Updated on January 3, 2020

        The 10 Essential Habits of Positive People

        The 10 Essential Habits of Positive People

        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

        1. Positive people don’t confuse quitting with letting go.

        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

         I will grant myself the ability to trust the healthy people in my life … 

        To set limits with, or let go of, the negative ones … 

        And to have the wisdom to know the DIFFERENCE!

         2.  Positive people don’t just have a good day – they make a good day.

        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

        3. For the positive person, the past stays in the past.

        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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        4. Show me a positive person and I can show you a grateful person.

        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

        6. Positive people do not let their fears interfere with their lives!

        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

        7. Positive people smile a lot!

        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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        8. People who are positive are great communicators.

        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

        Featured photo credit: Janaína Castelo Branco via flickr.com

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