If you are reading this article, you probably already know what Hypertension is and have a general idea of most details. So I will not bore you with that, you are here to find out what the nutritional approach to preventing and treating hypertension is.

Studies have shown that nearly one third of Americas have high blood pressure, but since it has no symptoms, only about 30 percent of them know they have it. One of the most important checkups you get at the DR's office is your BP, and it is important to have at least one every year.

Family history plays an important role in getting high blood pressure, this is why health care professionals often ask about the presence of various diseases in your immediate family (parents, uncles, grand parents etc.). Once you have this information it is extremely important to consider lifestyle changes to prevent hypertension. Nutrition is the center of the prevention of many chronic diseases, this is where the vegetarian hypertension diet comes into play.

According to various studies, vegetarians have shown to have a lower systolic and diastolic blood pressure than non-vegetarians, this is generally falling between 5 and 10 mm HG. Note that in Hypertension Detection and Follow Up programs, 4 mm HG showed to have significantly reduced mortality from all hypertension related issues.

In other studies, 49% of non-vegetarians were found to have hypertension, compared to only 13% of vegetarians. This proves the marked advantage vegetarians have to avoid and manage high blood pressure. Please believe it, you will find a great variety of delicious foods while not eating meat, YOU DON'T NEED IT!!! And it can obviously help you be healthy.

Hypertension is often linked to a high intake of saturated fats and cholesterol. Saturated fats are usually found in many dairy products as well as meat and common fast foods. Cholesterol can harden around the inside of your blood vessels, narrowing them and causing your blood pressure to increase over time. Sodium can also play a role on salt sensitive people (an estimated 10% of people with hypertension are salt sensitive). Dramatically reducing your intake of saturated fats, cholesterol and sodium (to less than 1500 mg a day) can help you prevent and manage blood pressure and keep it under healthy levels.

Doctors also recommend regular exercise and weight loss as some of the first steps to reduce hypertension. This has great effectiveness in treating the disease, sometimes by itself and sometimes as a complementary therapy along with medication. The ultimate goal however, is to avoid hypertension or treat it without needing medical treatment. There are several ways to lower your body weight by just following the right vegetarian diet, for more information, please read this article.

Anti-Hypertension Nutrients:

Potassium
Potassium has always been known as the sodium fighter, and it is estimated that a potassium-to-salt ratio of 5 to 1 can help exert sodium from the body. A diet high in potassium from fruits, vegetables, and legumes is generally recommended for optimum heart health.

Calcium
Dietary Calcium has demonstrated to have an effect in blood pressure regulation, decreasing vascular smooth muscle tone, peripheral and vascular resistance. Although the effect of calcium on high blood pressure has been registered as minimal, as part of a combination of nutrients, calcium will contribute to the cumulative effort and achievement of healthy blood pressure levels.

Magnesium
Magnesium deficiency has shown to increase contractility of the arteries, which in turn causes blood pressure to raise. Magnesium therapy may prevent or reduce blood pressure in at least 10/5 mm Hg when given for an adequate period of time.

Omega3
Recent studies have indicated that increasing intake of Omega3 polyunsaturated fatty acids can reduce high blood pressure significantly. It has proven to increase flexibility of blood vessels helping them expand easier.

Omega3 can be found on many vegetarian friendly diets which include flaxseed, and flaxseed oil. There are also several ways to supplement Omega 3. Recent breakthrough discoveries confirm that Omega 3 fatty acids on krill oil can be absorbed much more efficiently than the one on fish oils and does not leave the fishy taste commonly found on fish oils.

Soluble Fiber
Grains that are good source of soluble fiber have proven to positively impact serum lipid and reduce plasma insulin (elevated insulin levels have been linked to hypertension). A 12 week trial study performed to test the effects of soluble fiber-rich whole oats on hypertension, showed a noticeable decrease on blood pressure levels. The subjects received a daily serving of 60 g of Quaker oatmeal, which contains close to 6 g of dietary fiber and 3 g of soluble fiber. They also received 79 g of Quaker oat squares, which contained 3 g of soluble fiber.

There are several vegetarian options that can fulfill the most proper nutrition for preventing and help manage hypertension. Also, blending alternative remedies with mainstream medicine can be useful to find the best treatment for common illness and diseases. You can find more information regarding this topic at www.medicalhealthguide.com.

The bottom line is to cut on the saturated fats, sodium, smoke, and reduce the intake of alcohol; choose the proper vegetarian choice, rich in fiber, omega3, calcium, potassium and magnesium, keep an active life as well as obtaining the proper supplemental nutrition for Omega3 fatty acids. Be confident that the vegetarian diet acts as hypertension medication in a proper and natural way.

*Journal of the American Dietetic Association.
*Institute of Medicine
*http://www.portchatham.com/text/BenefitsofOmega3.pdf