17th May is worldwide celebrated as World Hypertension Day. It’s a day dedicated to understanding this “silent killer” better. High BP is one of the biggest health risks that face the worldwide population today. The American College of Cardiology and the American Heart Association announced the fresh guidelines on Hypertension and said that anything over 130/80 should be classed as treatable High Blood Pressure.
High Blood Pressure Measurement: Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. It’s counted in two numbers: A Systolic Blood Pressure of 120-139 mmHg means you have normal blood pressure that is higher than ideal or borderline high blood pressure. A normal Diastolic Blood Pressure during quiet rest is 80 mmHg or below. A diastolic blood pressure between 80 and 89 is normal but higher than ideal. But according to the latest evidence, the experts noted that with each 20 mmHg increase in systolic pressure, the risk of death from heart attacks and strokes doubles. Hence, the association said that anything over 130/80 mmHg should be classed as treatable high blood pressure. According to the new guidelines, over seven million more people in England would be now classed as having high blood pressure. If left untreated, High blood pressure can cause countless problems like diabetes, stroke, heart disease, kidney failure and even death!
Hypertension is an abnormal condition which has almost no symptoms. The patients with Hypertension need to keep a constant eye on their blood pressure, which can point due to various reasons such as poor diet, lifestyle habits, stress or any overwhelming situation.
Here’s how you can control your BP (blood pressure) better with your diet. Some precautions which have to do with controlling High Blood Pressure.
- Eat less salt
- Reduce your caffeine addiction
- Loss weight if overweight
- Eat lots banana
- Eat More Potassium-Rich Foods
- Oatmeal
- Eat green leafy vegetables
- Drink Less Alcohol
- Learn to Manage Stress
- Do yoga and Meditation
- Restful sleep
- Walk and Exercise Regularly to stay fit
- Take prescription medication
High blood pressure (hypertension) is called the “silent killer” for good reason. It has no symptoms, but it’s a major risk for heart disease and stroke. These are the main causes of death.
Eat a healthy diet. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
High Blood Pressure Diet : Diet Tips to Keep High Blood Pressure in Control
High blood pressure has a lot to do with your diet and lifestyle. So besides reducing your sodium intake, it’s important you check what you eat. And that’s where we come in. Healthy eating can play an essential role in warding off high blood pressure. But many fear that a blood-pressure-lowering diet involves bland, unseasoned foods, and deprivation. That’s far from the truth.
Here’s a List of best foods to control high blood pressure that are easy to find, delicious, nourishing, healthy and can help to keep high BP in control and reduce the risk of heart disease.
- Eat Fruits And Vegetables: You must include a lot of fruits and vegetables in your daily diet. Start eating 2 to 2 ½ cups of vegetables and fruits every day. Include leafy green vegetables, broccoli, blueberries etc in your diet. You must consume potassium-rich food daily like watermelon, oranges, bananas, and potatoes because Potassium helps in controlling the blood pressure in the human body.
- Opt For Low-Fat Dairy Items: A high blood pressure does not mean you have to give up on your favorite dairy items, but you must immediately switch your dairy products to fat-free or low fat. Milk, yogurt, cottage cheese and other low-fat cheese must be included in your daily diet.
- Eat Protein Rich Food: You must consume foods rich in proteins. You must consume approximately 6 or fewer ounces of protein each day. You can opt for chicken instead of red meat. Eat eggs, or fish, daily, as they are the best source of healthy protein.
- Eat Whole Grains: To keep your blood pressure under control, one thing you have to give up is processed food. Instead, you must always consume whole grains. Oats, cereal, whole grain bread, pasta are good choices. Consume around 8 ounces of these daily. But before you buy any item, you must always make sure the nutritional label for the sodium content in the food.
- Nuts, Seeds, and Beans Are Good For Health: Kidney beans, cannellini beans, nuts, natural peanut butter and other seeds are some healthy diet choices that help to keep your heart healthy and also help to maintain the blood pressure in the lower side. You must eat nuts, seeds and beans at least 4 to 6 times a week.
- Switch Over To Healthy Oil: You must consume 2 to 3 teaspoons of healthy oil like olive oil every day. You can also use low fat cooking oil daily because they are rich in omega 3 fatty acids that are good for your heart. This cooking oil will help in lowering your blood pressure.
- Drink less alcohol and consume less Sugar in Your Diet: You must consume less sugar and alcohol consumption if you want to maintain high blood pressure at bay. This is because sugar and alcohol have a tendency to increase the level of blood pressure. You must also eliminate carbonated beverages, foods containing saturated fat and trans-fat. These food products will obscure the disease and harm the vessels of your heart.
- Cut down the Sodium Level in Your Diet: If you are suffering from high blood pressure then you must reduce the sodium intake. Sodium not only found in salt, but it is also available in processed and canned foods. You must read the food label carefully before buying any food item. You must restrict your sodium level to 1500 mg every day. Try and avoid eating chips, frozen sea food, mustard, ketchup and pickles. Even a single bite of any of these will bring around 1000 mg of sodium with it. You can use herbs in your daily cooking which will help you lessen the amount of sodium intake.
Conclusion: The DASH diet plan is to design in reducing high blood pressure. It’s rich in fruits, vegetables and lean proteins, but it restricts red meat, salt, added sugars and fat.
