Is It Really Possible To Prevent Or Control High Blood Pressure (hypertention)?

The short answer is - yes! The long answer is lifestyle changes need to be made in order to achieve this goal. We all know about changes, no one likes them even if they are for our own good. The issue is to find a way to motivate yourself to not only make the change, but to stick to it. Sometimes motivation can be found in negative situations. For instance, do you like to travel, play golf or tennis, have a good time with family and friends? Well, if high blood pressure is not controlled or prevented, the lifestyle that you enjoy so much may be taken away from you - in a heart beat.


What do you think of heart disease, congestive heart failure, kidney disease, stroke or blindness as a retirement plan? Great motivator isn't it?

Changing your lifestyle does not have to be overwhelming or difficult if you keep your goal in mind - prevent or control your blood pressure! The first step is to begin eating healthy foods and there is a plan for you called the DASH eating plan. DASH stands for "Dietary Approaches to Stop Hypertension". The DASH plan emphasizes eating certain types of foods such as fruits and vegetables, lowfat or fat free dairy foods, foods low in saturated fat, total fat and cholesterol. The DASH eating plan also includes whole grains, fish, chicken and turkey (skinless) and nuts. Reduced amounts of fats, red meats, sweets, and sugared beverages.

Here's where it gets interesting. Lowering sodium and using less salt helped to lower blood pressure in both the DASH plan and the regular American diet; however, the largest blood pressure-lowering benefits came from the individuals who were on the DASH plan and keeping their sodium intake level at about 1,500 milligrams per day. So maybe a great first step in healthy eating might be to choose foods that have low to no sodium content and cutting way back on the salt.

Tips for choosing these healthier products:
1. Buy canned vegetables with "no salt added", "reduced sodium", "low sodium", "very low sodium", "light sodium", "unsalted", "sodium free"
2. Buy fresh or plain frozen vegetables.
3. Check the back label to find out what else is in the food like: fat, sodium and calories.
4. Buy more fresh poultry, fish and lean meat. Canned or processed foods generally are high in sodium.
5. Find herbs, spices and salt-free seasoning blends (there are plenty to choose from) that you can use in cooking and at the table.
6. Don't use salt when cooking pasta, rice, or hot cereals. If you do buy boxed products, check the back for sodium content.
7. Most frozen convenience foods are high in sodium, look for the ones that are low sodium. You're aiming at 1,500 mg of sodium per day.
8. Rinsing canned foods such as vegetables, tuna, etc. will remove some of the sodium.
9. Buy low sodium cereals - always check the back to see the sodium content.

Find different ways to flavor your food, it can be done, but needs some experimenting with herbs and spices. Here are some meat suggestions:
1. Beef: bay leaf, marjoram, onion, pepper, nutmeg, thyme, sage.
2. Lamb: curry powder, rosemary, mint, garlic.
3. Pork: onion, garlic, oregano, pepper, sage.
4. Veal: curry powder, bay leaf, ginger, marjoram, oregano.
5. Chicken: marjoram, ginger, oregano, poultry seasoning, sage, rosemary, thyme, tarragon, paprika.

Vegetable seasoning suggestions:
1. Carrots: cloves, cinnamon, marjoram, sage, rosemary, nutmeg.
2. Corn: curry powder, cumin, paprika, onion, parsley.
3. Green Beans: curry powder, dill, lemon juice, marjoram, tarragon, thyme, oregano.
4. Greens: pepper, onion.
5. Peas: sage, parsley, onion, marjoram, ginger.
6. Potatoes: parsley, sage, garlic, onion, paprika.
7. Summer Squash: nutmeg, rosemary, sage, curry powder, cloves.
8. Winter Squash: onion, nutmeg, ginger, cinnamon.
9. Tomatoes: basil, dill, marjoram, bay leaf, onion, oregano, parsley, pepper

The store shelves are stocked with many different seasoning products not only for the meats, but vegetables. Keep trying until you find a few that you like and keep them handy. Soon you will find yourself enjoying your new lifestyle with more energy, less sickness, and a retirement plan that includes a healthier you!

By: Therese B

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Therese has been writing articles online for the past several years. Not only does this author specialize in health and wellness information, you can also check out her latest website at Tankless Water Heater Cost which provides information on instant hot water heaters for homeowners.