Whether you have a diagnosed heart condition, a blood pressure disorder, or you are trying to do everything in your power to improve your cardiovascular health, it's important that you consider the impact your diet can have.
No matter your age or current health status, maintaining a healthy and balanced diet can benefit you in all aspects of your physical well-being. Hypertension, also known as high blood pressure, is no exception to this rule.
While consulting with your physician and a nutritionist is the best path toward designing a diet custom-made for you, there are some simple dietary steps you can take in your everyday life to reduce the risk of hypertension.
1. Choose pork tenderloin
When most people think about dieting with the intention of reducing their risk of high blood pressure, cutting out meat is generally the first thing that comes to mind. There is certainly some truth to this; many common forms of prepared meat, specifically beef and pork, contain high amounts of saturated fat and sodium. Both of these components have been known to cause spikes in blood pressure, but that doesn't mean you can't have them at all.
Rather, those who let meat encompass a large portion of their diet will be better suited replacing their favorite pork or beef dishes with pork tenderloin. According to Prevention, pork tenderloin contains 15 percent of the potassium you need daily as well as more than five percent of your recommended magnesium. Also, pork tenderloin has far less of the saturated fat and sodium that make other meats detrimental to blood pressure.
2. Keep caffeine and alcohol use moderate
Often when we consider our diet, we leave out some of the less-noticeable things that we eat in the course of a day. It's important to consider the smaller aspects of our diet, especially caffeinated or alcoholic drinks. According to Mayo Clinic, dieting to reduce or prevent high blood pressure requires that men should have two or fewer alcoholic drinks daily, while women should take in no more than half of that. The Mayo Clinic has also indicated that there isn't much long-term data available regarding the effects of caffeine on blood pressure. That said, we do know caffeine acts as a stimulant and raises blood pressure briefly, at least in the moment, so it should be consumed in moderation.
3. Select the right sweets
When dieting to reduce blood pressure, it isn't necessary to cut out sweets entirely. Still, when you do consume them, you'll want to make sure that you select low-fat, low-sodium, or sugar-free options. Also, you should keep this food group the smallest part of your diet, ideally taking in no more than five servings of sweets during any given week.