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 blood pressure.
Under-developed countries, and even some that aren't , often have populations up to 40% that struggle with chronic high blood pressure. This not only strains the heart, leading to heart attacks, but may cause problems with other organs. Strokes, kidney failure and eye damage are all common results of high blood pressure. This "silent killer" will often cause damage before you even realize there is a problem.
Normal Blood Pressure Levels vs. Pre hypertensive 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 pre hypertensive stage, while levels above 140/90 are considered hypertensive stage. Both pre hypertensive 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.
Body weight will affect blood pressure. Overweight people will have higher incidences of high blood pressure. By losing weight, the risk is decreased. Obesity actually doubles the risk; seven out of ten adults considered obese also suffer with high blood pressure.
Choose A Healthy Balanced Diet - 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.
Too much sodium and salt also affects blood pressure. This works because the salt causes fluid to be retained in your body. The volume overload leads to high blood pressure. It may also strain the arterioles. These are the blood vessels that regulate blood pressure and flow. The daily intake of sodium is 2,400 mg for most people.
To decrease sodium, eat fewer processed foods. Sodium occurs naturally in fresh foods, but the quantity is much lower that for processed food (such as canned or frozen dinners). Condiments, such as BBQ, soy, and steak sauces, salt dressings and other are high in sodium. Picked foods, sodas, and instant foods are also high in sodium. Learn to read labels to help you make appropriate food choices.
To help lower salt intake 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 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 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, switch to 1 percent or skimmed buttermilk. Remember taking less salt in your diet will help keep your blood pressure within normal Limits. - 29972
Under-developed countries, and even some that aren't , often have populations up to 40% that struggle with chronic high blood pressure. This not only strains the heart, leading to heart attacks, but may cause problems with other organs. Strokes, kidney failure and eye damage are all common results of high blood pressure. This "silent killer" will often cause damage before you even realize there is a problem.
Normal Blood Pressure Levels vs. Pre hypertensive 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 pre hypertensive stage, while levels above 140/90 are considered hypertensive stage. Both pre hypertensive 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.
Body weight will affect blood pressure. Overweight people will have higher incidences of high blood pressure. By losing weight, the risk is decreased. Obesity actually doubles the risk; seven out of ten adults considered obese also suffer with high blood pressure.
Choose A Healthy Balanced Diet - 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.
Too much sodium and salt also affects blood pressure. This works because the salt causes fluid to be retained in your body. The volume overload leads to high blood pressure. It may also strain the arterioles. These are the blood vessels that regulate blood pressure and flow. The daily intake of sodium is 2,400 mg for most people.
To decrease sodium, eat fewer processed foods. Sodium occurs naturally in fresh foods, but the quantity is much lower that for processed food (such as canned or frozen dinners). Condiments, such as BBQ, soy, and steak sauces, salt dressings and other are high in sodium. Picked foods, sodas, and instant foods are also high in sodium. Learn to read labels to help you make appropriate food choices.
To help lower salt intake 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 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 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, switch to 1 percent or skimmed buttermilk. Remember taking less salt in your diet will help keep your blood pressure within normal Limits. - 29972
About the Author:
For articles and information see Atlanta First Aid training. We also carry first aid kits, emergency supplies
