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High Blood Pressure: Healthy Snacks You Should Have Each Day

Daily dietary choices are critical in keeping your blood pressure reading, on the healthy side.

For example, salt can impact your blood pressure in two very different ways: an adequate amount of it helps to maintain healthy blood pressure (which can be beneficial for those with low blood pressure), but too much of it can lead to having high blood pressure.

High Blood Pressure or Hypertension is the cause for 15% of the deaths each year in America, according to a Harvard University study. While it causes no symptoms, it raises the risks of:

  • Heart Attack
  • Stroke
  • Cognitive Decline
  • Brain Aneurysms
  • Kidney Failure

This is where mindful eating can play a positive role. Here are a couple of healthy snacks you should be having more of when you have high blood pressure:

Pistachios are healthful nuts that may decrease hypertension by reducing the tightening of blood vessels (peripheral vascular resistance).

A study reported that including a serving of pistachio nuts in a moderate-fat diet daily, helps to reduce blood pressure. Unsalted pistachio nuts are best because sodium works your kidneys to make your body hold on to extra stored water—which puts a strain on your kidneys, arteries, heart & brain and ultimately raises your blood pressure.

So, snack on unsalted pistachios, blend them into a pesto or toss them into a salad!

Offset the ill-effects of salt on high blood pressure by eating Potassium-Rich fruits & vegetables!

Avocados and other Potassium-Rich food like bananas, cooked broccoli, cooked spinach, beetroot, and edamame (among others), help to lower blood pressure.

Orange juice not only is rich in Vitamin C, it is also a Potassium-Rich drink which delivers 11% of the recommended daily intake with one cup.

The body relies heavily on Potassium in order to function properly. Your kidneys aid in controlling blood pressure by regulating the level of fluids your body stores (more fluid stored results in a higher blood pressure). By filtering your blood and extracting extra fluid, the kidneys then stores that excess liquid in the bladder as urine.

This process requires a delicate balance of sodium and potassium -- Too much salt will throw that balance. By eating more fruit and vegetables, you will increase your potassium levels and help to restore the delicate balance.

NOTE: Always consult with your healthcare professional before taking any over-the-counter Potassium supplement or trying salt substitutes (which sometimes raise Potassium in individuals with certain health conditions and those taking ACE inhibitors for high blood pressure).

Read more on how to lower High Blood Pressure
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