High blood pressure, as it is more commonly known, is regarded as the silent killer. It is an insidious illness – silent and symptom-free until the damage is done. Which is exactly why most people don’t take blood pressure that seriously; they simply don’t feel sick.
High blood pressure may not cause symptoms, but it could cost you your life. Have your blood pressure checked regularly, and if it’s elevated, have your doctor help you decide on the best way to lower it.
High blood pressure, if left untreated, can lead to additional serious health problems like Arteriosclerosis (hardening of the arteries), heart attack (enlarged heart, kidney damage, stroke.).
Modifying the diet is the first step in reducing blood pressure before medication is used. People with hypertension are guided to reduce sodium intake, lose weight, and limit alcohol. Everyone–regardless of race, age, sex, or heredity–can help lower his or her chance of developing high blood pressure. Here’s how:
1) Maintain a healthy weight, lose weight if you are overweight.
As your body weight increases, your blood pressure rises. You can reduce your risk of high blood pressure by losing weight. To lose weight, you need to eat fewer calories than you burn. This can be done by:
- Choosing foods low in calories and fat. Some examples of fatty foods to cut down on are: butter, margarine, regular salad dressings, fatty meats, skin of poultry, whole milk dairy foods like cheese, fried foods, and many cookies, cakes, pastries and snacks.
- Choosing foods high in starch and fiber. These foods are also good sources of vitamins and minerals. They are fruits, vegetables, whole-grain cereals, pasta and rice, whole-grain breads, dry peas and beans.
- Limiting serving sizes. To take in fewer calories, you need to limit your portion sizes. Try specially to take smaller helpings of high calorie foods like high fat meats and cheeses. And try not to go back for seconds.
2) Be More Physically Active.
People who are physically active have a lower risk of getting high blood pressure–20 to 50 percent lower–than people who are not active. Even light activities, if done daily, can help lower your risk of heart disease. More vigorous exercise has added benefits. It helps improve the fitness of the heart and lungs. And that in turn protects you more against heart disease. For e.g. activities like swimming, brisk walking, running, jumping rope etc.
3) Choose Foods Lower in Salt and Sodium.
Often, if people with high blood pressure cut back on salt and sodium, their blood pressure falls. Cutting back on salt and sodium also prevents blood pressure from rising. Total intake in a day should be within 5 gm, and you should not reduce salt drastically as some amount is necessary. Never use table salt. Avoid salty food such as pickles, papads, chutneys etc.
4) If You Drink Alcoholic Beverages, Do So In Moderation.
Drinking too much alcohol can raise your blood pressure. So to help prevent high blood pressure, if you drink alcohol, limit how much you drink to no more than 2 drinks a day. For overall health women should limit their alcohol to no more than 1 drink a day.
Alcohol is also high in calories. So you should limit how much you drink.
Other dietary supplements recommended for lowering high blood pressure are:
Potassium: Eating foods rich in potassium will help protect some people from developing high blood pressure. Many fruits, vegetables, all pulses and legumes, dairy foods, and fish are good sources of potassium for e.g. Milk, Yogurt, Dry Peas and Beans; Green Beans, Apricots, Peaches, Papaya, Bananas, Orange Juice, Lima Beans, Stewed Tomatoes, Spinach, Pumpkin, Potato with skin, Carrots etc. Diuretics, some times given to people with high blood pressure, does not only gets rid of excess sodium from the body but also potassium. Thus the potassium levels should be maintained.
Calcium: Dairy foods like low fat selections of milk, yogurt, and cheese are good sources of calcium. Low fat and nonfat dairy products have even more calcium than the high fat types. At least 1000 mg of calcium should be obtained from the daily diet.
Magnesium: A diet low in magnesium may make your blood pressure rise. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans. Daily intake of 350 to 400 mg is sufficient, preferably from diet or as supplement if necessary.
Fiber: High fiber diets also help as it has been observed that populations that consume high fiber diet enjoy lower blood pressure.
Fish oils: A type of fat called “omega-3 fatty acids” is found in fatty fish like mackerel and salmon. Large amounts of fish oils may help reduce high blood pressure,
Cocoa: A diet rich in cocoa and other types of dark chocolate may help keep your blood pressure down and your heart healthy. Previous studies have also indicated that eating foods high in flavonoids can have positive effects on the heart. These are found in cocoa, dark chocolate, purple grape juice, and tea.
Rice: Wherever rice is used as the main food there is a corresponding benefit of youthful vitality and very low rate of hypertension. Calcium in brown rice, in particular, soothes and relaxes the nervous system and helps to relieve the symptoms of high blood pressure.
Garlic: Garlic is regarded as one of the most effective remedies to lower blood pressure. The pressure and the tension are reduced because it has the power to ease the spasm of small arteries.
Some other important points to remember are:
- Avoid all canned food and processed food.
- Chinese food that is rich in monosodium glutamate (MSG) is to be avoided or get your meals cooked without MSG.
- Even Soya sauce has high sodium content, so to be avoided.
- Coffee and tea consumption should be reduced to maximum 2 cups in a day.
- If you smoke than it is best that you quit. There are some doctors who refuse to treat hypertensive patients until they have quit.
- Stress management is very essential for you, so incorporate Yoga and meditation in your daily life.
FOODS TO BE AVOIDED
- Table salt
- Pickles
- papads
- Chutneys
- Salted butter
- Cheese
- Food made with baking powder
- Cakes
- Pastries
- Cornflakes
- Ajinomoto (monosodium glutamate)
- Soya sauce
- Tomato sauce
- Salted chips and wafers
- All canned and processed food
- Reddish
- Turnips
- Bread
- Litchi
- Muskmelon
For more guidance you can contact me for a personal consultation by fixing up an appointment on M-9820183412 or email me on dipti@happyhealthclub.com. Happy to help always.