REDUCING HIGH BLOOD PRESSURE THROUGH DIET
Posted on October 12, 2009
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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 pressures for an adult are 120/80 or lower. Once it goes between that and 140/90, the patient is considered “pre-hypertensive”, and over that 140/90 mark the patient is considered fully hypertensive. Both groups (pre and hypertensive) need to make dietary changes, incorporate exercise, and modify lifestyle to help prevent the onset 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.
A diet, balanced with fruits, vegetables and low fat dairy is a good beginning for weight loss. Include foods that are low in saturated fats. Other good food choices include those with fiber and protein. These essential foods will give your body the fuel it needs for energy. The American Heart Association has specific guidelines for a diet that will help reduce 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.
In order to lower sodium intake, the simplest way is to eat less processed foods. While sodium does occur naturally in fresh food, the quantity is lower by far than for processed foods. Frozen dinners, canned vegetables, condiments, pickled foods, and sodas are all culprits for high sodium content. Read your labels before eating to be an aware consumer.
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,
Personal habits will need to be modified. Replace salt with other herbs or spices – chili ginger and lemon are good choices. Leave the salt off the table when eating. Rinse meats before eating, and make your own soups. Less salt in your diet is key to keeping blood pressure in the normal range.
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