A Guide To High Blood Pressure

Blood pressure is the force exerted by the blood on the arteries. With each beat, the heart pumps out the blood into arteries, and the blood pressure is highest when the heart beats, and pumps the blood, and it is called systolic pressure. In between the beats, the heart is at rest, causing the blood pressure to fall, and this is called diastolic pressure.

Many people unknowingly suffer from high blood pressure. If the blood pressure is not controlled, it can cause heart failure, stroke, kidney failure or heart attack. High blood pressure has also been called a silent killer. The only way to know about the blood pressure is to get it checked from time to time.

High Blood Pressure Diet

There are no specific symptoms of high blood pressure, but its consequences can be quite fatal. It can easily be controlled with healthy lifestyle, and taking proper medications.

People with high blood pressure must avoid alcohol as it directly raises the blood pressure, damaging the walls of blood vessels. Eating too much salt can also make the high blood pressure worse. As a part of healthy diet, it is recommended to reduce the sodium intake.

Trans-fats are bad for blood vessels and heart. Due to high blood pressure, there is a lot of stress on circulatory system, and these fats can put extra strain on them, which can be quite devastating.

A balanced high blood pressure diet should include only limited amounts of trans-fats, saturated fats and some other fats such as canola oil or olives.

A diet plan known as Dietary Approaches to Stop Hypertension (DASH Diet) was established by NHLBI, and it recommends limiting the intake of sodium and salt to control the high blood pressure. It emphasizes on consumption of whole grains, fruits, vegetables, low-fat dairy, and meat products, in addition to three essential minerals namely magnesium, calcium and potassium. Other nutrients that are known to reduce the high blood pressure are Omega-3 fatty acids, garlic and soluble fiber. Salmon, tuna fish and trout are good sources of Omege-3 fats, and beets, avocados, pomegranates, quinoa, tomatoes and potatoes are rich in potassium.

There is no magic cure for high blood pressure, but regular exercise and smart diet plan can help keep it controlled. Aim for high-potassium fruits, and try to maintain healthy weight. Studies have indicated that vegetarian population has lower blood pressure, body weight and serum cholesterol as compared to the omnivores.