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Good Diet For High Blood Pressure And Hypertension
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Good Diet For High Blood Pressure And Hypertension
This article will furnish you comprehensive Dietary Advice For Prehypertensive and Hypertensive Blood Pressure Levels. Here you will find Diet Tips To Reduce Blood Pressure
Diet For High Blood Pressure and Hypertension Relation Between Diet and Blood Pressure
If you have Bad eating habits then it contributes significantly to unhealthily high blood pressure levels even in middle age when blood pressure levels typically rise as part of the aging process. Whether or not you are taking antihypertensive drugs the need to make dietary improvements (eg. follow a healthy lowfat diet) is frequently at the top of a doctors list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the best type of diet for hypertension lets take a brief look at health consequences of raised blood pressure.
Hazards of Hypertension & High Blood Pressure
In under developed as well as developed countries an estimated 2040 percent of all adults suffer from persistent high blood pressure. High blood pressure puts a strain on the heart causing atherosclerosis(Thickenning of vessels). Result is damage to heart Coronary artery disease Kidney failure Strok Eye damage. Choice is yours try to save these vital organs by controlling your BP. Remember Hypertension is a silent Killer it shows its effects silently and when you come to know that you have BP by that time hypertension often affects your vital organs.
Normal Blood Pressure Levels vs. Prehypertensive and Hypertensive
Normal blood pressure of an healthy adult at rest is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120/80 and below 140/90 are at prehypertensive stage while levels above 140/90 are considered hypertensive stage. Both prehypertensive and hypertensive subjects should make diet exercise and lifestyle changes to reduce or prevent the onset of hypertension and reduce the risk of heart disease.
Weight increases blood Pressure
Over weight persons will be having high blood pressure. Weight reduction significantly decreases blood pressure.People with obesity double their risk of developing the disorder. In addition roughly 7 out of 10 obese adults suffer from high blood pressure. If you lose even 10 pounds can produce noticeable improvements.
Dietary Advice and Tips For High Blood Pressure
If you have high blood pressure and not overweight here are few tips to control your BP.
Choose A Healthy Balanced Diet
If you want to reduce your blood pressure your diet should be rich in fruits vegetables and lowfat dairy foods while low in saturated and transfats. It should also be low in cholesterol high in fiber calciumpotassium and magnesium and moderately high in protein. The American Heart Association and U.S. government recommend the Dietary Approaches to Stop Hypertension (DASH) diet as a good diet guide to reduce blood pressure.
First thing is to Reduce Your Intake of Sodium (Salt)
How salt intake increases blood pressure. Eating too much salt or sodiumrich foods leads to a greater uptake of fluid and causes greater retension of water inside body leads to volume overloard and High blood presure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recoomended daily dose for sodium for most people is 2400 mg.
You can Reduce Sodium Intake
How can you decrease sodium intake Eat less precooked or processed food and eat more fresh food. Sodium is found naturally in fresh foods like grains fruits vegetables meats nuts and dairy products but in much lower quantities than in processed foods (eg. packet bottled or canned food).
High Sodium Foods
These foods typically have a high sodium content. In order not to exceed the RDA either avoid them altogether or choose lowsodium varieties.
Sauces: baking soda barbecue sauce catsup garlic salt mustard onion saltSoy sauce steak sauce salad dressing baking powder mustard onion salt seasoned salts like lemon pepper bouillon cubes meat tenderizer and monosodium glutamate.
Salted Snacks: peanuts pretzels pork rinds.Tortilla chips corn chips
Soup: instant soups Regular canned soups.
Pickled Food: Olives or sauerkraut Herring pickles relish
Meats: smoked or cured meats (containing sodiumnitrite) such as bacon bologna hot dogs ham corned beef luncheon meats and sausage Hogmaws ribs and chitterlings.
Dairy: Most cheese spreads and cheeses.
Drinks: club soda saccharinflavored soda
Cereals: Instant hot cereals Regular ready to eat cold cereals
ReadytoEat: boxed mixes like rice scalloped potatoes macaroni and cheese and some frozen dinners pot pies and pizza. Quick cook rice instant noodles
Fats: Butter fatback and salt pork.
Check Labels of Food Containers:
Choose those foods which labeled as lowsodium very low sodium or saltfree. Check food labels for words that indicate a high sodium content including: sodium nitrite sodium proprionate disodium phosphate and sodium sulfate. monosodium glutamate (MSG) sodium benzoate sodium hydroxide
Lower Sodium Eating Habits
Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices.
Do not have salt on the table while eating do not add salt on salad.
If you cook with salt switch to chili ginger and lemon juice for flavoring.
If you eat cured/smoked meats switch to fresh cold meats.
If you eat readytoserve breakfast cereal choose lowsodium types of cereal.
Rinse before eating If you eat tuna salmon sardines or mackerel canned in water.
If you eat soup switch to lowsodium or fresh soups.
If you cook with whole milk or fat diet switch to 1 percent or skimmed buttermilk.
Remember taking less salt diet Your BP will be in normal Limits.
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