High blood pressure or hypertension, is the most important risk factor for premature death. It accounts for nearly half of all deaths caused by cardiovascular disease and 13% of all death each year. The condition affects nearly 26% of the population worldwide and nearly one-third of the American population is expected to develop high blood pressure by the age of 65. Hence it is of prime importance to keep your blood pressure under control. Diet modification plays a very important role in the control of blood pressure.

Contrary to popular belief, high blood pressure isn’t a modern disease but has been recorded as far back as the times of hunters and gatherers. It affected only 1% of their population and credit to this has been attributed to their paleolithic diet, as the prevalence of the condition has been higher in areas that consumed a more western diet.

Various studies have proved the effect of reduction in blood pressure when one is on a paleo diet. This is because it naturally contains many of the beneficial nutrients in the whole-food form, complete with complementary vitamins, minerals, and cofactors. A decreased consumption of processed foods, starch, and potassium, among other nutrients, are among the important diet tips for lowering blood pressure. These tips are also part of the diet. So without further ado, here are some of the things to have or to avoid according to paleo guidelines.

• Sugar
  The paleo diet is a sugar-free diet, meaning refined sugars are avoided in it. Increased consumption of sugar and sugar-sweetened beverages and foods is associated with a rise in blood pressure. Instead, you can switch to natural sweeteners after consulting with your doctor.
• Potassium
  High dietary intake of potassium is associated with lower blood pressure. Many researchers believe that the protective effects of potassium are one of the major reasons why hunter-gatherers like Bushmen and Pygmies have a low incidence of the condition. Foods in a paleolithic diet are high in potassium. It includes foods like potatoes, bananas, salmon, beets, greens, and walnuts, which are believed to help reduce high blood pressure by almost 15%.
• Magnesium
  A higher intake of magnesium is also shown to reduce high blood pressure. Diet tips for lowering blood pressure include the consumption of foods like nuts, seeds, spinach, beet, and dark chocolate, which are all magnesium-rich.
• Reduced salt intake
  A paleo diet stresses on cutting down the salt intake. This not only helps with high blood pressure but also improves heart health. Ancient hunter-gatherers did not add salt to their foods. This principle is followed here by limiting the salt added to the foods.
• Cutting out processed foods
  Processed foods are a total no-no in the Paleo diet as they are rich in sodium and artificial sugar. Stick to natural food items for as far as possible and even if you have to have processed foods, opt for the healthier choices.

Sticking to a paleo diet, which is rich in vitamins and minerals, can go a long way in enabling you to follow diet tips for lowering your blood pressure. However, this diet may not be for everyone and it is important to consult a medical professional before embarking on it.