A question on many peoples minds is "how to lower blood pressure?" High blood pressure (hypertension), which is pressure higher than 140/90 mmHg, affects more than 65 million - or 1 out of every 3 - American adults.
Another 59 million Americans have prehypertension, which is pressure between 120/80 and 140/89 mmHg.
This increases their chances of developing high blood pressure and its complications.
High blo0d pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all.
If not controlled, high blood pressure can lead to heart and kidney disease, stroke, and blindness.
By taking medications, people naively think it gives them license to continue eating in the same manner that led to their condition.
This is dangerous thinking.
The good news is that in the same way that what you eat affects your chances of developing high blood pressure, so too research shows that high blood pressure can be prevented and even reversed by eating right.
Weight loss, high vegetable diets and lots of uncooked fruits and vegetables have all been shown to be effective at reducing blood pressure.
In his best selling book on nutrition and health, Eat to Live, Dr.
Joel Fuhrman outlines a six step plan explaining how to lower blood-pressure by improving our diet.
Dr.
Fuhrman's recommendations include: 1.
Cut out processed and refined foods.
This means no cookies, cakes, crackers, candies, white flour pasta or white bread.
These are all empty calories (junk food) that only lead to excessive weight.
There is a particularly heightened risk of disease when a diet high in refined carbohydrates is associated with a sedentary lifestyle.
2.
Avoid all animal products - This includes all meat, dairy, eggs, fish and fowl.
Cutting back on your intake of animal foods will not suffice.
Total elimination is the key.
Studies of populations throughout the world have shown that as a nation diminishes it's consumption of animal products there is a corresponding decrease in the incidence of heart disease and cancer.
Animal products do not contain phytochemicals, antioxidants, fiber or other heart healthy nutrients.
Instead they are high in cholesterol and saturated fat and ultimately cause atherosclerosis.
This results in a build up of plaque, hardening of the arteries and the obstruction of blood flow to the heart and brain.
3.
Eliminate refined vegetable oils.
I used to think olive oil was a health food.
I was wrong.
Olive oil is 100% fat and offers no nutritional value.
Be careful in the use of salad dressings.
One tablespoon of salad dressing is 140 calories.
That's fat that goes straight "from your lips to your hips.
" 4.
Eat lots of fruits, vegetables, beans, legumes, seeds and nuts.
Dr.
Fuhrman advises putting a sign on your fridge stating "the salad is the main dish.
" In helps keep your dietary priorities in perspective.
Try to consume two big salads a day.
In our home we like variety.
It's not uncommon for us to add slices of tangy clementines or sweet pomegranate seeds to our vegetable salad.
In addition to raw vegetables, steamed vegetables are also an excellent source of nutrients.
Try to eat a pound of cooked vegetables each day.
A typical dinner for me may include a sweet potato, spinach, corn niblets and broccoli.
5.
Eat at least five pieces of fresh fruit every day.
6.
Moderate Exercise - Try to get in at least 3-4 hours a week.
I find that going out for a half hour morning walk is a great way to start the day.
Almost all Americans have bloodpressure readings that are unacceptably high.
At a minimum, we should consider blood pressure higher than 120/80 abnormal.
With proper eating habits, which include salt restriction, we have the opportunity to add "years to our lives and lives to our years.
"