Mediterranean Diet for High Blood Pressure

Following a Mediterranean diet can be an excellent diet plan for the health of your heart. Whether you have high blood pressure (hypertension), high cholesterol, diabetes or any other condition that could lead to heart disease, you could potentially reap a lot of health benefits (like prolonging your life) by following the Mediterranean diet, which can help to lower your blood pressure.

Mediterranean diets are based on an abundance of fresh vegetables and fruits, whole grains and dry beans. People in the Mediterranean region also consume a lot of healthy fats like olive oil and omega 3, which you can get from eating fish. Following this diet is highly effective for lowering blood pressure as well as cholesterol.

European research conducted by Predimed and Epic have shown that people living near the Mediterranean (in countries like Spain and Italy) age at a slower pace and live longer. The Mediterranean life expectancy is one of the best on the planet, and incidences of heart diseases as a result of dietary habits are very low. The World Health Organization states that the Mediterranean region has only half the deaths resulting from cardiovascular disease, obesity, cancer and diabetes.

Fruits and vegetables (Mediterranean diet staples) are excellent for keeping blood pressure lower. This is because they are low in sodium and rich in calcium, magnesium and potassium. Potassium is a vital component for maintaining a healthy heart. Magnesium and calcium are essential for maintaining a regular blood pressure because they are both necessary for nerve transmission and heart muscle functioning regulation.

According to the American Society of Nutrition, in a study conducted on Spaniards from the city of Girona, the closer the participants stuck to a Mediterranean diet, the healthier their weight was (lower body mass index), the lower their risk of becoming obese was and the healthier their blood pressure level was.

It is important to know that eating a lot of fruits and vegetables, engaging in sufficient physical activity (people in the Mediterranean area get more exercise than most Americans--especially from walking) and making sure that your diet is healthy and low in cholesterol and saturated fats can help keep your blood pressure stable and healthy.