14 years ago
Diet for High Blood Pressure
Diet for High Blood Pressure
High blood pressure, also known as hypertension, is the most common cardiovascular disease. Blood pressure refers to the force of blood pushing against artery walls as it courses through the body. Each time heart beats, it pumps out blood into the arteries. Blood pressure is highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, the blood pressure falls. This is the diastolic pressure.
Most people with high blood pressure have no signs or symptoms. Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don't occur until high blood pressure has reached an advanced - even life-threatening - stage.
Normal blood pressure is 120/80, where 120 is the systolic (maximum) blood pressure and 80 is the diastolic (minimum) blood pressure. When systolic blood pressure is above 140mm Hg or when diastolic blood pressure is above 90mm Hg, blood pressure is considered high. Hypertension may be caused by a variety of reasons such as: heredity, your genes, high salt in your diet, not being active, obesity, excessive alcohol intake and/or low potassium in your diet.
Hypertension is an all too common condition in today's hectic society. With many people being overweight, eating a poor diet, and experiencing high stress levels, blood pressure problems will likely remain a reality. Although some people are genetically predisposed to hypertension, there's plenty of evidence that a healthy life style and good nutrition can help during hypertension. Here are a few tips to get you started:
* Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian's diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.
* Eat plenty of fresh and frozen vegetables instead of canned vegetables. If canned vegetables are used, rinse them under running water for two to three minutes prior to cooking. Rinsing canned vegetables will decrease the sodium content by approximately 40 percent.
* A high-fiber diet has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension.
* Read the "Nutrition Facts" information on the label to find the sodium content of a packaged food. You will find the sodium content in milligrams for a single serving. The "% Daily Value" (sometimes shown as "% DV") for sodium is also given. The amount is based on 2,400 milligrams of sodium for the day.
* Choose low-sodium products. Read the label and look for words such as, "unsalted," "no-salt-added," "reduced sodium," "sodium-free" or "low in sodium."
* When eating out, taste your food before you add salt. Better yet, request that foods be prepared without added salt.
* Weight reduction will help lower blood pressure. To help decrease calories from fat, consume low-fat or fat-free products.
* Take a diet that is rich in high potassium foods (vegetables and fruits) and essential fatty acids. Daily intake of potassium should total 7 grams per day. The diet should be low in saturated fat, sugar and salt. In general, a whole food diet emphasizing vegetables and members of the garlic/onion family should be consumed.
* Consume adequate calcium by including low-fat dairy products in your diet three times per day.
Diet for High Blood Pressure
High blood pressure, also known as hypertension, is the most common cardiovascular disease. Blood pressure refers to the force of blood pushing against artery walls as it courses through the body. Each time heart beats, it pumps out blood into the arteries. Blood pressure is highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, the blood pressure falls. This is the diastolic pressure.
Most people with high blood pressure have no signs or symptoms. Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don't occur until high blood pressure has reached an advanced - even life-threatening - stage.
Normal blood pressure is 120/80, where 120 is the systolic (maximum) blood pressure and 80 is the diastolic (minimum) blood pressure. When systolic blood pressure is above 140mm Hg or when diastolic blood pressure is above 90mm Hg, blood pressure is considered high. Hypertension may be caused by a variety of reasons such as: heredity, your genes, high salt in your diet, not being active, obesity, excessive alcohol intake and/or low potassium in your diet.
Hypertension is an all too common condition in today's hectic society. With many people being overweight, eating a poor diet, and experiencing high stress levels, blood pressure problems will likely remain a reality. Although some people are genetically predisposed to hypertension, there's plenty of evidence that a healthy life style and good nutrition can help during hypertension. Here are a few tips to get you started:
* Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian's diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.
* Eat plenty of fresh and frozen vegetables instead of canned vegetables. If canned vegetables are used, rinse them under running water for two to three minutes prior to cooking. Rinsing canned vegetables will decrease the sodium content by approximately 40 percent.
* A high-fiber diet has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension.
* Read the "Nutrition Facts" information on the label to find the sodium content of a packaged food. You will find the sodium content in milligrams for a single serving. The "% Daily Value" (sometimes shown as "% DV") for sodium is also given. The amount is based on 2,400 milligrams of sodium for the day.
* Choose low-sodium products. Read the label and look for words such as, "unsalted," "no-salt-added," "reduced sodium," "sodium-free" or "low in sodium."
* When eating out, taste your food before you add salt. Better yet, request that foods be prepared without added salt.
* Weight reduction will help lower blood pressure. To help decrease calories from fat, consume low-fat or fat-free products.
* Take a diet that is rich in high potassium foods (vegetables and fruits) and essential fatty acids. Daily intake of potassium should total 7 grams per day. The diet should be low in saturated fat, sugar and salt. In general, a whole food diet emphasizing vegetables and members of the garlic/onion family should be consumed.
* Consume adequate calcium by including low-fat dairy products in your diet three times per day.
