There are three major contributing factors involved in the development of high blood pressure. These are stress, weight, and salt, which need to be addressed properly. Common as a mitigating factor to heart and blood vessel diseases, that constitute the leading causes of death in America.

An anti-high blood pressure diet is the most significant recommendation in addressing the ill effects of these three major factors. To come up with this kind of diet will mean regulating the often abused salt, fat and alcohol intakes. Hence, let us examine these three substances in order to understand why their excesses can cause high blood pressure.

1. Salt

Sodium is necessary in order to have good health. The suggested daily limit is around 2,400 milligrams, which is about the equivalent of a teaspoon of salt. Nonetheless, we tend to forget the fact that salt was already incorporated in the foods we often consume particularly the processed and packaged products. To avoid excessive salt intakes, always read the label for salt content. These include condiments, baked foods, soups, canned and frozen foods; as well as smoked and cured meats.

Instead of using salt as a condiment, try using fresh or dry herbs. In cooking, substitutes like garlic, garlic powder, onion, pepper, rosemary, thyme, parsley, oregano, and basil can add flavor in the absence of salt.

On the other hand, the use of salt substitutes should also be scrutinized because some of them are not at all sodium-free. There should be proper consultation with your doctor concerning the right amount of salt especially if this is part of your medication.

2. Alcohol

Part of the confusion regarding the detriments and benefits of alcohol stems from studies that claim alcohol has protective properties to the heart. Alcohol can promote the dilation and relaxation of blood vessels and arteries. However, excessive intakes will result to the inability of the valves to contract; the opening and closing motion of the blood valves will ensure that the blood that was supplied will remain in the blood vessel for absorption. An overly dilated blood valve cannot close and will only result to the flowing out of the blood.

Your physician can determine if your medication will involve the total elimination of alcohol in your diet.

3. Fats

The circulatory system is under stress if you consume saturated fats particularly trans-fats. Saturated fats remain solid when under room temperature and they do not mix easily with oxygen. These fats are mostly derived from animals and some plant oils. Trans fats are normally liquid in room temperature but they are capable of raising the level of blood pressure. They are used for cooking in majority of restaurants, fast-food stores, and as part of the ingredients of baked goods.

Saturated fat and Trans fat affect blood viscosity and the suitability of blood cells for proper blood circulation. As the blood thickens with solidifying fat, the free flow of blood supply is affected, hence, causing build up in some areas where pressure is suppressed. As the heart continues to pump and apply pressure, this freshly supplied force will meet up with stalled pressure, hence causing its levels to rise.

Observing an anti-high blood pressure diet by regulating the salt, alcohol, and fat intakes can eliminate the 3 major hypertension factors namely stress, weight and salt. Maintaining a normal body weight coupled with regular exercise for improved blood circulation and stress management, will result to lowered blood pressure.

Author's Bio: 

Alvin Hopkinson is a leading natural health educator in the area of natural remedies and high blood pressure treatment. Discover how you can lower blood pressure naturally using proven and effective home remedies, all without using harmful medications or drugs. Visit his site now at