Vegetarian diets provide a number of health benefits, including providing natural blood pressure control. For those with high blood pressure, changing to a vegetarian diet can be a natural lifeline to good heath.
High Blood Pressure and the Vegetarian Diet
Studies show that those who follow a true vegetarian diet (no meat, dairy, eggs, fish, or animal fats) have a dramatically lower occurrence of high blood pressure than their meat-eating counterparts. Plant-based foods are low in fat and sodium and high in both soluble and insoluble fiber. In addition, cholesterol is non-existent in a vegetarian diet.
Vegetarian Alternatives to Meat-Lover Foods
When many people think of the term "vegetarian," they picture salads. But salads are far from a staple in most vegetarian lifestyles. Indian, Asian and Mediterranean cooking all provide an abundance of recipes for great vegetarian cuisine. Even the great American hamburger has a delicious vegetarian alternative.
Proteins are available in the form of beans, tofu and other vegetable forms, so using these to create "faux" alternatives to meats is only logical. By using a food processor or blender, a can of beans can be mixed with bread crumbs and herbs to make meatless meatloaf and burgers. Tofu or tempeh can be marinated in a variety of sauces to add to stir fry, casseroles, or to be enjoyed by itself.
Make Smart Substitutions
By switching out animal-based fats with healthier plant-based foods, you can make significant changes in your blood pressure.
For example, substituting olive oil for butter or lard can turn fried foods into a much healthier options. In fact, one study showed that a group of participants who showed mild hypertension were able to reduce their high blood pressure medication by 48 percent, on average, simply by adding olive oil to their diet over a six-month period.
Learn to use herbs and spices instead of salt to season your food. Salty foods are an acquired taste, and as easily as you may have learned to like them, you can unlearn to like them. Depending on your fare, you can use spices such as garlic, oregano, curry, cilantro, pepper and a litany of other seasonings to make heart-healthy versions of old favorites.
Instead of dairy milk, try lower fat versions like soy milk, rice milk or hemp milk. You can also find butter substitutes at many grocery and health food stores. You'll be surprised to find how quickly you can adapt--and lose weight--by using alternatives to fatty foods you've eaten for years.
Omega-3 Fatty Acids
Omega-3 fatty acids are critical for good health, and studies show that they can be a powerful tool for lowering blood pressure. Fish and flax seed oil are good sources of these important nutrients.
Other Resources
Switching to a vegetarian diet to lower your blood pressure can be a fun and simple change. There are a growing number of cookbooks, websites and other resources to help you do this. Above all, enjoy yourself, enjoy your food, and live the life you were meant to live.
Tags: blood pressure, vegetarian diet, high blood, high blood pressure, like them, show that, your blood