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Healthy FoodOverview
According to the American Heart Association, one in three U.S. adults has high blood pressure. In most cases, the reason for high blood pressure is unknown. But when it has been diagnosed, some strategies can help keep it under control. One diet called the DASH Diet was designed to lower hypertension. It is characterized by being rich in fruits and vegetables and low in fat. Exclude the meat from this plan, and it becomes a vegetarian diet.
Step 1
OatmealGet your fiber. There are two types of fiber---soluble and insoluble. Soluble fiber forms a gel in the stomach, which helps pass toxins from the body. It also helps to lower cholesterol, it aids in weight loss, and it reduces hypertension. Some examples include psyllium seeds, oat bran, oatmeal, legumes and fruits. See link for more sources of both.
Step 2
Get your protein. Protein is important for cell regeneration, immune function and healthy hair and skin. In a vegetarian diet, the sources of protein are higher in fiber and unsaturated fats. Some of these protein sources include beans, legumes, nuts, seeds and soy.
Step 3
Eat your fish. Fish is good for the heart. A pesco vegetarian diet is one that includes fish. Cold water fish such as salmon, herring and mackerel are high in Omega 3 fatty acids. The American Heart Association recommends eating fatty fish two to three times a week.
Step 4
Colorful salad with salsaEat your fruits and vegetables. Fruits and vegetables are a staple in the vegetarian diet plan. They are high in fiber, low in fat, low in sodium, and they also have a lot of phytonutrients. According to the Harvard School of Public Health, you should eat five to thirteen servings of fruits and vegetables a day.
Step 5
Avoiid sodium. Vegetarian diets are generally lower in sodium and salt, which happen to be major contributors to high blood pressure. Regular diets include a lot of processed meats such as lunch meats, deli meats, bacon and sausage, which are all high in sodium. But in a vegetarian diet, these foods are excluded.
TIPS AND WARNINGS
- TIP : In preparing vegetarian foods and dishes, still be cognizant of sodium. Adding a lot of salt in sauces and on the food itself can raise the sodium levels.
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