Vegetarian diets offer a number of health benefits, including providing natural blood pressure control. For those with high blood pressure, switching to a vegetarian diet can be a natural lifeline to good heath
High Blood Pressure and vegetarian diet
Studies show that those who follow a true vegetarian diet (no meat, dairy, eggs, fish, or animal fats) have a much lower incidence of hypertension than their carnivorous counterparts. Plant-based foods are low in fat and sodium and high in both soluble and insoluble fiber. In addition, cholesterol is nonexistent in a vegetarian diet.
Vegetarian Alternatives to Meat-Lover Foods
When many people think of the term “vegetarian” the image salads. But salads are far from a staple in most vegetarian lifestyle. Indian, Asian and Mediterranean cuisine all provide an abundance of recipes for good vegetarian food. Even the great American hamburger has a delicious vegetarian option.
Proteins are available in the form of beans, tofu and other vegetable forms, then use them to create “faux” alternatives to meat is only logical. Using a food processor or blender, a can of beans can be mixed with breadcrumbs and herbs to make meatless meatloaf and burgers. Tofu or tempeh can be marinated in a variety of sauces to add roast, stews, or to be enjoyed by itself.
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By replacing animal-based fats with healthier plant-based foods, you can make significant changes in blood pressure.
For example, substitute olive oil for butter or lard can turn fried foods to a much healthier options. In fact, a study showed that a group of participants who showed mild hypertension were able to reduce their high blood pressure medications by 48 percent, on average, simply by adding olive oil to your diet over a six-month period.
Learn to use herbs and spices instead of salt to season food. Salty food is an acquired taste, and as easy as you might have learned to like them, you can unlearn to like them. Depending on price, you can use spices such as garlic, oregano, curry, coriander, pepper and a litany of other spices to make heart-healthy versions of old favorites.
Instead of dairy milk, try lower fat versions such as soy milk, rice milk or hemp milk. You can also find butter substitutes in many grocery stores and health food stores. You will be surprised to find how quickly you can adapt and lose weight -. By using alternatives to fatty foods you’ve been eating for years
Omega-3 fatty acids
Omega-3 fatty acids are essential for good health, and studies show that they can be a powerful tool for lowering blood pressure. Fish and flaxseed oil are good sources of these important nutrients.
Switching to a vegetarian diet to lower blood pressure can be a fun and easy change. There are a growing number of cookbooks, websites and other resources to help you with this. Above all, have fun, enjoy the food, and live the life you were meant to live.