Healthy Eating to Fight Dangerous Conditions such as High Blood Pressure

There are certainly some very simple eating approaches that can be taken to reduce the chance of certain conditions, expecally those related to heart disease, ie. high blood pressure..... And the good news is that you don't have to give up great tasting food! Although there may be a bit of adjustment, most everyone can adopt these approaches effectively.

Having the desire to make a healthy change is a critical initial step. Once this committment is made, the rest is much easier. It is important for you and your physician must devise an individualized plan, but here are a few suggestions and guidelines to use in creating your plan. Some of the components of an effective plan design for optimum blood pressure include starting with the basic principle of limiting sodium intake to no more than 2300 mg/day, although <1500 mg/day is even better! Here are some other suggestions to try:

1.Cook with olive oil (use it for sautéing, in salad dressing, and as a coating for grilled vegetables and fish) and use flaxseed oil (great in salad dressing) whenever possible (high in omega-3’s).

2.Eat a variety of oily fish high in omega-3’s (tuna, salmon, mackerel, herring) in place of meat and poultry.

3.Eat whole-grain foods at every meal (such as oatmeal for breakfast, a whole-wheat pita sandwich for lunch, and whole-grain pasta for dinner).

4.Eat dark leafy greens frequently, such as spinach, arugula, and kale.

5.Eat legumes such as lentils, peas, and beans.

6.Eat a few pieces of fresh fruit every day.

7.Use generous amounts of garlic and onion to flavor foods.

8.Eat a handful of nuts every day.

Remember that one’s overall diet is what really matters, not one specific food or nutrient. In our country in particular, we often sacrifice healthful choices for convenience. Just remember food should be enjoyed, but try to enjoy the right things..... It certainly doesn't have to be the enemy.