Diet, Blood Pressure, Good Health
Relation Between Diet and 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 antihypertensive drugs, the need to make dietary improvements (eg. follow a healthy low-fat diet) is frequently at the top of a doctor's list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the best type of diet for hypertension, let's take a brief look at health consequences of raised blood pressure.
Under-developed countries, some studies show that twenty to forty percent of adults battle persistent problems with high blood pressure. This condition can put a strain on the heart, leading to heart damage. It may also cause coronary artery disease, strokes, failure of the kidney, and eye damage. It is up to you to save the function of vital organs by controlling blood pressure. Hyper tension is known as the "silent killer" - once you realize you have it you may already have damaged organ tissue.
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.
Weight increases blood Pressure. Over weight persons will be have a higher occurrence of high blood pressure. Weight reduction significantly decreases blood pressure. People with obesity double their risk of developing the disorder. In addition, roughly 7 out of 10 obese adults suffer from high blood pressure. If you lose even 10 pounds it can produce noticeable improvements.
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.
To decrease sodium, eat fewer processed foods. Sodium occurs naturally in fresh foods, but the quantity is much lower that for processed food (such as canned or frozen dinners). Condiments, such as BBQ, soy, and steak sauces, salt dressings and other are high in sodium. Picked foods, sodas, and instant foods are also high in sodium. Learn to read labels to help you make appropriate food choices.
Look for foods that are labeled " low sodium" or "salt free". Other words that are red flags for sodium content include sodium nitrite, sodium proportionate, and sodium sulfate. MSG is also a high salt content, used in food service. Ask if certain foods contain MSG if you are uncertain.
When trying to decrease blood pressure, ultimately the individual is responsible. Personal habits will have to be changed. When cooking, replace salt with other herbs. Don't keep salt convenient when eating, rinse foods before eating, and incorporate a good workout program. This combination while working with your doctor will keep your risk factors much lower.
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