One of the main risk factors for heart disease is high blood pressure; but, a well-balanced diet can help control and even reduce it.
Certified dietitian Tessa Reed swears by the Mediterranean diet to help to keep blood pressure within normal range. Let’s investigate how your blood pressure can improve on a heart-healthy diet.
With an eye towards good fats like olive oil, the Mediterranean diet is heavy in vegetables, fruits, whole grains, legumes, nuts, and seeds. It also stresses fish and seafood as the main sources of protein; red meat is eaten in moderation. Tessa’s Mediterranean diet calls for a range of nutrient-dense foods, thereby providing many of ways to naturally lower blood pressure.
On Tessa’s Mediterranean diet, a regular day would start with a poached egg and whole grain bread topped with avocado. Dressed in olive oil and lemon juice, a Greek salad comprising tomatoes, cucumbers, olives, and feta cheese is a reviving, heart-healthy lunch choice. Dinner might be grilled fish accompanied by roasted sweet potatoes and sautéed spinach, all seasoned with herbs like garlic and oregano.
Tessa notes that the Mediterranean diet is high in potassium, magnesium, and good fats—all of which are vital for preserving normal blood pressure. These minerals assist blood arteries relax and increase blood flow, hence lowering blood pressure.
Tessa also emphasises the need of cutting sodium intake since it could elevate blood pressure. Using fresh herbs and spices to flavour food instead of salt will improve its taste and help you to control your blood pressure.
The durability of the Mediterranean diet is among its best features. Unlike fad diets, it’s about developing enduring, healthy behaviours supporting long-term health rather than about fast cures. Following Tessa’s Mediterranean diet can help you to keep your blood pressure under control and enjoy good cuisine.
