Using Food to Lower Blood Pressure

7 Ways To Cut Blood Pressure With Food

Having healthy eating habits as a lifestyle is not only good for looking and feeling your best, it also is the best way at keeping your blood pressure under control. Below are 7 ways in which a few basic food changes can help control blood pressure:

1. Spread lightly. Top your toast with something other than butter. Maybe a little jam or honey will satisfy you. If you’re a real maniac for margarine, check your supermarket for reduced-fat varieties. None of the stuff is really good for you, but some brands may have only 2 to 6 grams of fat per tablespoon, which is much better than the 10+ grams per tablespoon of butter.

2. Can’t say no to mayo or sour cream? Try out the nonfat varieties. Just be sure to check the label for sodium. And remember: Nonfat doesn’t mean no calories. Many nonfat and low-fat foods are still high in calories, which isn’t good for your blood pressure or your waistline.

3. It’s ok to eat meat! We’re not taking away all of your fun. Just cut back to two servings per day. A typical serving is 3 to 4 ounces, a piece that looks about as big as a deck of playing cards.

4. Choose skinless chicken over red meat or pork when you get the chance. It’s lower in fat. When you do indulge in beef, know your cuts. Cuts such as round, tenderloin, top loin, and sirloin are less fatty when they’re graded as select rather than as prime or choice.

5. When it comes to eating turkey, remember that white meat is less fatty than dark meat. And cold cuts such as turkey breast, lean ham, and lean roast beef are your best choices – but they’re almost always high in sodium, so be cautious.

6. Take advantage of dairy. Dairy foods are important sources of calcium, protein, and other nutrients, so don’t ignore them. Just switch from high-fat items such as cream and whole milk to less fatty choices such as skim or 1 percent milk. If you’re craving a high-fat cheese, do it on a day when you’re not eating meat. That way, you won’t overload your system with saturated fat.

7. Then there are eggs. Medical scientists and egg lobbyists have gone round and round over whether eggs cause harm. There’s no question that they have cholesterol in them – more than 200 milligrams each. You don’t have to completely eliminate them from your diet, however.