Basic First Aid

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.

Overall bodyweight can also impact blood pressure. Those who are overweight experience more incidences of high blood pressure. Simply losing weight can decrease the risk. This needs to be taken seriously; 7 out of 10 adults who are considered obese also suffer from 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.

Foods with too much sodium will also inflate blood pressure. The salt will force the liquids to be retained in the body, and the overload of volume leads to high blood pressure. Other potential problems are arterioles. This is the system of blood vessels which regulate the pressure and flow of blood. Regular healthy intake of salt is 2,400 mg for the average person.

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.

When buying foods, search out items labeled as “salt free” or low sodium. Ingredient labels that should raise red flags include anything with the word sodium (nitrite, proportionate or sulfate). MSG is another problem, and is often used in food service.

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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