Diets To Control High Blood Pressure
When it comes to managing hypertension, it is worth noting that certain diets to control high blood pressure can help. It is no secret that in addition to adequate exercise and weight control, the key to keeping the dreaded “Silent Killer” at bay is through adopting healthy eating habits.
One highly recommended diet for high blood pressure control is the DASH (Dietary Approaches to Stop Hypertension).
In order to appreciate the significance of dietary management in the prevention of hypertension, it is important to understand the very nature of the disease. This will guide you accordingly to a diet for high blood pressure maintenance of well below 140/90. A low-salt and low-fat diet, reducing food intake by eating more fruits and vegetables, and the inclusion of potassium-rich foods in the diet are all important for diets to control high blood pressure.
Hypertension is a condition that arises when the blood volume flowing through the arteries is greatly increased. Such a case occurs when cholesterol is heavily deposited in the arterial linings, reducing the diameter of arteries and impeding proper circulation. Although the cause of hypertension is sometimes unknown, a few of the most common contributors are:
- Kidney disease.
- High sodium intake.
- High fat intake.
- High alcohol consumption.
COMMON SIGNS AND SYMPTOMS:
- Shortness of breath.
- Severe, localized headache with nausea and vision disturbances.
Looking at the list of causes of hypertension, one thing is clear — the large role of diet in blood pressure control. This gives an even greater incentive to follow a strict and healthy diet for high blood pressure reduction. The most effective approach is to learn how the various suggested diets to control high blood pressure can help.
The following are diets to control high blood pressure:
THE LOW-SALT DIET
It is also known as the “sodium-restricted diet”. Certain foods naturally contain sodium, which has been found to be more concentrated in table salt, MSG (Monosodium glutamate), and preservatives. This diet allows the use of these foods on a limited basis, usually not exceeding 2,400 mgs/day. No more than one teaspoon of salt is recommended for use in food preparations.
THE LOW-FAT DIET
This aims to keep dietary fat at a minimal level, usually comprising only 15% of the total daily calorie requirement rather than the typical recommendation of 30%. It is often prescribed for people with liver disorders, gallbladder problems, and heart disease. This is a very effective diet for high blood pressure control.
THE REDUCING DIET
This plan is low in calories but high in fiber-rich foods like fruits and vegetables. The principle behind the diet is the consumption of nutritious foods while focusing on a gradual weight loss in order to protect the body against illness.
The above-mentioned strategies ensure a high potassium intake by including foods like apples, dried apricots, bananas, whole grain cereals, and dark, green, leafy vegetables. They are all part of the nutritionist-prescribed package that has long been proven to support claims that well-planned diets to control high blood pressure will help.
For the management and control of hypertension, a healthy lifestyle is imperative, including the limitation of alcoholic beverages and addition of enough exercise to attain optimum fitness. When combined with a diet for high blood pressure reduction, we see that it is not impossible to manage hypertension. Low-fat, low-sodium, and diets to control high blood pressure, all contribute to healthy cholesterol levels and a desirable body weight. Experts have long proven these methods to work. It is best, however, to consult your physician for a diet prescription tailored for your specific needs.
If you have any questions about a diet for high blood pressure, please contact us.