Healthy Recipes 2 Go

You should follow four principles when cooking for a person who suffers from high blood pressure:

• Use very little salt
• Cook food items that are low in cholesterol and saturated fats
• Go for foods that are rich in vitamins and antioxidants
• Cook food items that have high potassium and magnesium content.

To put it simply, your high blood pressure diet should closely resemble a healthy living diet. This certainly does not mean that you have to survive on boiled vegetables but you could certainly make a few small changes for instance, you could choose a baked potato instead french fries or pick a chicken sandwich over a hamburger. The most important aspect of a high blood pressure diet is to limit the intake of food that will cause an upsurge in your blood pressure.

A good way to ensure that you are eating food that fits the recommendations is to cook it at home. Instead of eating packaged food items which generally contain more than the recommended dose of sodium try making our meals at home from fresh or frozen ingredients. Most packaged food items have very few nutrients in comparison to the high value of cholesterol, saturated fat and sodium in them. Also, with home cooking you get plenty of options and you can try out several delicious recipes aimed at cooking for people with high blood pressure.

If you suffer from hypertension you recommended daily intake of sodium should nit exceed 3000 mg per day but through junk food and packaged food items, Americans consume in the vicinity of 7000 to 9000 mg per day. You should also stay away from packaged condiments lie tomato sauce and bottled salad dressing.

Go for Food Items Rich in Magnesium and Potassium:

These two essential nutrients magnesium and potassium can help in reducing blood pressure. Also most fruits and vegetables rich in these salts have low fat, cholesterol and sodium content. So here is a list of fruits and veggies that are particularly beneficial for people with high blood pressure.

For Potassium:

• All Bran products
• Figs
• Apricots
• Raisins and Sultanas
• Dried mixed fruit
• Nuts (unsalted) and most seeds
• Avocados
• Tomatoes
• Bananas
• Potatoes

For Magnesium:

• Broccoli
• Peanuts
• Whole grain cereal
• Oysters
• Spinach
• Soy milk
• Whole wheat bread
• Black beans
• Scallops

Consult a nutritionist or your doctor for a meal plan:

A nutritionist or a doctor will be able to help you make a diet plan that includes food items which play an instrumental role in lowering blood pressure. Also, your physician will be able to advice you on the food items that should be avoided given your condition. Regardless of whether you suffer only from high blood pressure or other ailments as well; your diet should be able to address all your health issues.

Obesity can be a cause for concern in people who suffer from hypertension. If you are overweight you should discuss a weight loss diet plan with your doctor but if your weight is in the normal range your diet may be different.

Precaution over cure

Instead of treating and controlling high blood pressure it is best to take precautions in time to keep it away. Eating food items that help to regulate your blood pressure and keep your heart healthy will certainly help you to prevent the onset of the disorder. Several studies have revealed that there may be a genetic link to hypertension so if one of your parents suffers from high blood pressure you have to be particularly careful with your diet and lifestyle.