Preventing High Blood Pressure with the Mediterranean Diet

The life expectancy of the people around the Mediterranean region is quite high and the general diseases especially related to the heart and diet was found out to be very low. These were all attributed to the Mediterranean diet, which is a diet rich in olive oil, fruits and vegetables, nuts and whole grains and healthy fats such as Omega 3 and Olive Oil. All these results in significant reduction of hypertension and thus lowers the high blood pressure.

Although this is a traditional diet of the Mediterranean region, it has garnered large interest worldwide due to its significant health benefits. Research findings have also come out with the theory that instead of reducing the sodium intake, a moderate sodium intake combined with some potassium, calci[removed][removed]um and magnesium minerals helps in reducing high blood pressure. These types of minerals rich foods are found in Mediterranean diet consisting of fruits, vegetables and low-fat dairy products,

In order to follow a Mediterranean diet, ingredients like fruits, vegetables, nuts and beans, whole grains and cereals are taken according to its season.  Most of the people in the Mediterranean region consumed these type of food especially the seasonal ones which have found to have a significant impact on lowering their cholesterol levels. The amount of red meat consumed is also reduced but not entirely. While cooking meat for meals, it should be taken in small portion rather like a side dish and not the main meal. Having Poultry or fish is much preferred and seasoning it with fresh fruits and vinegars.

The Mediterranean diet has health wise good qualities which are low in fat content with high fiber and high natural vitamins and proteins. Fat is not completely eliminated in diet but rather the good fat in flaxseed or fish like salmon are taken in small portions. Olive oil is used in cooking as it contains mono saturated fats in place of butter.

Wine included in the meals especially red wine has been known to have a good effect on people with high blood pressure, if taken in small quantities. Studies have also shown that having a good portion of garlic also can lower your high blood pressure in the long run. Garlic dilates the blood vessel walls and stops the red blood cells to be bundled up together.

Recent researches have indicated that the Mediterranean diet is also beneficial to people suffering from diabetes, arthritis, high blood pressure, lung disease, Alzheimer’s disease, and other form of allergies. Dairy products like eggs , cheese and others processed foods are taken in small quantities as these contains  saturated fat which can induce  high  levels of cholesterol. Moreover, salts are often used in preserving processed foods. Fresher seasonal foods are better source of vitamins and proteins.

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