Lower Blood Pressure With A Good Diet,

Those with bad eating habits may be contributing to unhealthy high blood pressure. Even those in middle age, when ones blood pressure may be rising as part of the aging process, diet can affect this. Some may be taking drugs for hyper-tension, but the need to change diet is the first recommendation of doctors for both prevention and reduction of high blood pressure.

Hazards of Hypertension & High Blood Pressure – In under 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 (Thickening of vessels). Result is damage to heart, Coronary artery disease, Kidney failure, Stroke, 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. Pre hypertensive and Hypertensive (hypertension) – 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.

Overall bodyweight can also impact blood pressure. Those who are overweight experience more incidences of high blood pressure. Simply losing weight can decrease the risk. This needs to be taken seriously; 7 out of 10 adults who are considered obese also suffer from high blood pressure.

A balanced diet, rich in fruits, vegetables and dairy (low fat) is a good start to weight loss. Make sure to include foods low in saturated fats and cholesterol. Food that contain fiber and protein are essential will also give your body fuel it needs to run. The AHA have a dietary guide for reducing high 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.

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 – These 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 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 sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, ribs, and chitterlings. Dairy: Most cheese spreads and cheeses. Drinks: club soda, saccharin-flavored soda. Cereals: Instant hot cereals. Regular ready to eat cold cereals. Ready-to-Eat boxed mixes like rice, scalloped potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant noodle. Fats: Butter, fatback, and salt pork.

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.

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