Fight high blood pressure with these food choices

Health Canada estimates that 20 percent to 25 percent of Canadians suffer from hypertension. You can fight hypertension and reduce your blood pressure by making smart dietary changes. We'll go over the foods that can help.

• For the majority of high blood pressure cases, the cause is unknown. This is referred to as essential or primary hypertension.
• Factors that increase the risk for hypertension include obesity, smoking, family history, stress, and a high-sodium diet. It's also more common in men than women.

• To control blood pressure, experts recommend consuming a diet low in saturated fat and rich in a variety of produce, whole grains, and low-fat dairy. An array of healing nutrients, including calcium, dietary fibre, magnesium, potassium, and vitamin C are plentiful in many of these foods.
• Heart-healthy fats like monounsaturated fats and omega-3s may lower blood pressure and are recommended in place of harmful saturated and trans fats. Unhealthy fats are found primarily in animal-based foods and commercially prepared foods and can clog arteries, raising blood pressure.
• Observational studies indicate that consuming moderate amounts of protein (particularly from plants) is linked to healthy blood pressure. Legumes, soy foods, and grains such as amaranth and quinoa offer ample protein without the saturated fat.
• Arginine is a protein building block that's thought to benefit hypertension by increasing amounts of nitric oxide, a substance involved in blood vessel dilation. Nuts, fish, and dairy products provide generous amounts of arginine.
• Epidemiological data links a flavonoid-rich diet (plenty of fruits and vegetables) with healthy blood pressure. Scientists believe flavonoids may relax blood vessels, which lowers pressure.
• Clinical evidence suggests that the pungent, robust sulfur compounds in garlic and onions may assist in blood vessel dilation and help reduce both diastolic and systolic blood pressure.
• A phytochemical found in celery (called phthalide) has shown promise in reducing blood pressure as well, possibly by reducing levels of stress hormones, which constrict blood vessels.
• Though research is limited on rutin (a phytonutrient found in apples and buckwheat), it appears to lower blood pressure by stabilizing blood vessels and preventing excess fluid accumulation in the body.

• Most researchers advise a sodium-restricted diet to help lower blood pressure. This applies even more strongly to people of African descent, older people, and individuals suffering from diabetes, as these groups appear to be particularly sensitive to sodium.
• Many experts recommend no more than 2,400 milligrams of sodium each day for healthy individuals.
• The best way to reduce sodium intake is to avoid adding salt to food at the table, to omit salt when cooking, and to avoid most processed foods, which are usually loaded with sodium.

Some of the best foods to fight high blood pressure are broccoli, cooking greens, dairy products, figs, asparagus, lentils, pomegranates, amaranth, quinoa, seeds, fatty fish, flaxseed, shellfish, avocados, bananas, potatoes, quinoa, berries, citrus fruits, and peppers.

Load up on these delicious options!

High blood pressure and hypertension are very common health problems. Use this guide to find out how to reduce your risk and improve your diet for a healthier, more nutritious lifestyle.