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High Blood Pressure Eat More Fruits and Veggies!

As many as 50 million Americans have high blood pressure, the leading contributor to heart disease. Of those people, 35 percent don't know they have it. High blood pressure is easily detectable and usually controllable.

In a recent report from the Houston Chronicle (Dec 17 issue) research suggests that eating at least five servings of fruits and vegetables a day can have beneficial effects on blood pressure (SmartBrief.com). The study found that consuming plenty of vitamin C significantly lowers diastolic blood pressure and if you have high blood pressure, it’s very important you work with your doctor to lower it.*

A proper diet, losing weight, exercising regularly, restricting sodium intake and using medication may all be required to lower your blood pressure to a healthy level. You may ask “What is a proper heart-healthy diet?” According to Health-Heart.org, science shows that a varied diet of unprocessed foods, with many veggies, whole fruits, brown rice and hearty grains that retain part of their original kernel-structure are key elements in lowering blood pressure naturally. And these are precisely the foods that are nearly vacant from our Western diets! A good tip is: If you can’t recognize part of the original food, chances are the food item is processed or refined. When we process foods such as flour or noodles, we lose nearly 60% to 95% of the heart-healthy nutrients, and of the plant-structure/fiber that slow digestion.** The faster the digestion of processed foods, the higher risk of trans fatty acids being developed and stored in the arteries of the body.

However, adding some omega-3 enriched foods (canola oil, flaxseed oil, fish oils) and a diet high in fiber, but low in processed foods and hydrogenerated (saturated) fats, plus maintain a healthy regimen of exercise, weight control and no smoking … you will positively impact high blood pressure problems greatly.

*FDLI’s SmartBrief Email Newsletter Dec. 18, 2002 “Food & Dietary Ingredients” http://www.smartbrief.com/FDLI/ and Guidant Corporation “What Is A Heart Attack?” Dec 2002 http://www.guidant.com/condition/heartattack/condition.shtml

*Healthy Heart.org online article “Tips on How to Have A Healthy Heart” http://www.health-heart.org//FONT/P

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