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 low-fat diet) is frequently at the top of a doctor's
list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the
best type of diet for hypertension, let's take a brief look at health consequences of raised
Hypertension & High Blood Pressure
developed as well as developed countries, an estimated 20-40 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
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
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
If you have high blood pressure
and not overweight, here are few tips to control your BP.
Choose A Healthy
If you want to reduce your blood
pressure, your diet should be rich in fruits, vegetables, and low-fat dairy foods, while low in
saturated and trans-fats. It should also be low in cholesterol, high in fiber, calcium,potassium
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)
intake increases blood pressure. Eating too much salt or sodium-rich 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 2,400
You can Reduce Sodium
How can you decrease sodium intake? Eat less pre-cooked 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
foods typically have a high sodium content. In order not to exceed the RDA, either avoid them
altogether, or choose low-sodium varieties.
Sauces: baking soda, barbecue sauce, catsup, garlic salt,
mustard, onion salt,Soy sauce, steak sauce, salad dressing, baking powder, mustard, onion salt,
seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium
Salted Snacks: peanuts, pretzels, pork rinds.Tortilla chips, corn
Soup: instant soups, Regular canned soups.
Pickled Food: Olives, or sauerkraut, Herring, pickles,
Meats: smoked or cured meats (containing sodium-nitrite) such as
bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, Hogmaws, ribs, and
Dairy: Most cheese spreads and cheeses.
Drinks: club soda, saccharin-flavored soda,
Cereals: Instant hot cereals, Regular ready to eat cold
Ready-to-Eat: boxed mixes like rice, scalloped potatoes,
macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant
Fats: Butter, fatback, and salt pork.
Check Labels of Food Containers:
Choose those foods which labeled as low-sodium, very low sodium, or
salt-free. 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
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.
f 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 ready-to-serve breakfast
cereal, choose low-sodium types of cereal.
Rinse before eating, If you eat tuna,
salmon, sardines, or mackerel canned in water.
If you eat soup, switch to low-sodium
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.