If you are Suffering from High blood pressure then you should know what is the perfect diet for high blood pressure. If you don’t? then no worries we are here with Dietary tips for high blood pressure. If you have B.P. problem from long time and you have no idea how to control Pre-hypertensive and Hypertensive Blood Pressure Levels then its really a big deal. People with high B.P. should do some exercise. Can be Cardiovascular, or aerobic exercise. Both works good to lower your blood pressure and make your heart stronger. But on the same side you have to take care of your diet too. Well, If You have no idea about what should be the diet for high blood pressure and hypertension patient then no worries. We are here with some Dietary tips for high blood pressure on what should be the diet for high blood pressure.
Here you will find Dietary tips for high blood pressure. But first of all How Diet can reduce your 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 anti-hypertensive drugs, the need to make dietary improvements (e.g. follow a healthy low-fat diet) is frequently at the top of a doctor’s list of recommendations to reduce or prevent some diseases like Damage to heart, Coronary artery disease, Kidney failure, Stroke, Eye damage, etc. caused by high blood pressure.
Dietary tips for high Blood Pressure
Here are few Dietary tips for high blood pressure:
Choose A Healthy Balanced Diet:
The most important and most effective Dietary tips for high blood pressure is Switch to 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. Try to add Omega 3 fatty acid in your diet, the best friend of your heart. Omega–3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Preventing Higher risk for heart disease and high cholesterol is one of the Health benefits of omega 3.
Reduce Your Intake of Sodium (Salt):
Another good Dietary tips for high blood pressure is REDUCE SALT INTAKE. How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes greater retention of water inside body, leads to volume overload and High blood pressure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recommended daily dose for sodium for most people is 2,400 mg.
How You can Reduce Sodium Intake?
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 ( e.g. packet, bottled or canned food). If you still wanna go with processed foods then 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. Some of High sodium foods are given below:
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 from the table below.
Low Sodium Foods
Baking soda, barbecue sauce, garlic salt, mustard, onion salt, Soy sauce, steak sauce, salad dressing, baking powder, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, etc.
Peanuts, pretzels, pork rinds. Tortilla chips, corn chips
Instant soups, Regular canned soups.
Olives, or sauerkraut, Herring, pickles, relish.
Smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, Hog maws, ribs, and chitterlings
Most cheese spreads and cheeses.
Club soda, saccharin-flavored soda
Instant hot cereals, Regular ready to eat cold cereals.
Boxed mixes like rice, scalloped potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant noodles.
Butter, fatback, and salt pork.
Limit the amount of alcohol you drink:
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
Cut back on caffeine:
Another good Dietary tips for high blood pressure is to Reduce caffeine. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
So guys these were 4 good Dietary tips for high blood pressure is. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid the need for medication. Try out these 4 good Dietary tips for high blood pressure is and I am sure you can make to lower your blood pressure and keep it down.
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