Improper diet and sedentary lifestyle are the two main causes of most of the health problems, especially in developed countries. High blood pressure is often called the silent killer, as its symptoms are not obvious, and if left untreated, it can prove fatal.
High blood pressure and heart disease are the main causes of deaths all over the world. People suffering from high blood pressure are at the higher risk of developing heart disease. The most important requirement of the high blood pressure diet is that it has to be low in sodium content.
High Blood Pressure Diet Plan
A well-balanced high blood pressure diet plan must be rich in fruits, vegetables, whole-grain foods, low-fat dairy products and low in trans and saturated-fats. The high blood pressure diet plan should also be high in potassium, fiber, magnesium and calcium. The diet should be low in cholesterol and moderately high in protein.
Hearty breads, barley and natural oat products must be a part of high blood pressure diet plan. These all are powerful source of complex carbohydrate that can help lower the blood pressure.
The best diet for high blood pressure must balance the intake of salt and sodium-rich foods. Too much salt or sodium puts extra strain on the blood vessels that regulate the blood flow and blood pressure, leading to higher blood pressure. As per RDA recommendation, daily requirement of sodium is 2,400mg per day.
Some of the foods that must be avoided as the part of high blood pressure diet plan are sauces, meats, pickled food, salted snacks, instant soups, sodas, fats, cereals, ready-to-eat foods and dairy. Packaged foods are too high in sodium content hence buy fresh foods. Before eating, it is a good idea to rinse the frozen and canned foods using colander, as it can reduce the amount of salt by almost 40%.
Before buying the packaged food, read the labels, and make sure that it does not contain monosodium glutamate, sodium hydroxide, sodium benzoate, sodium proprionate, sodium nitrite, sodium sulfate and disodium phosphate. To follow a high blood pressure diet plan, replace salt with herbs and spices. Do not keep salt on the table, and if eating ready-to-serve foods, choose the low-sodium varieties. Reduce the consumption of meat, alcohol and caffeine.
In addition to changing to high blood pressure diet plan, it is equally important to indulge in regular exercise, as it reduces stress, helps control elevated blood pressure and improves general cardiovascular health. It is also equally important to learn to relax, as stress can adversely affect the health, and can increase blood pressure.