Facts about High Blood Pressure Diet

Purpose-Diseases of the heart and blood vessels are the number one cause of death in the United States. People with hypertension, or high blood pressure, are more likely to develop these diseases. Therefore, it is important to try to lower elevated blood pressure. Hypertension cannot be cured in most cases. It can be successfully managed with lifestyle changes, medication.

Reducing the amount of sodium in the diet can help bring blood pressure levels down. With proper food selection, a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals. The Role of Sodium-Sodium is essential for good health. The recommended daily limit for the general public is only 2,400 milligrams. Someone with high blood pressure should consult a doctor to consult how much sodium should be consumed daily. As a guide 2 to 3 grams is enough. A common dietary source of sodium is salt. Sodium is one of two minerals that make up salt. The other is chloride. One teaspoon of salt contains 2,300 milligrams of sodium. But sodium is also in the diet in other foods, mainly processed and packaged foods.

In general low sodium means the food has 140 milligrams or less of sodium per serving, Very low sodium means the food has 35 milligrams or less of sodium per serving, salt-free means the food has 5 milligrams or less of sodium per serving. Light in sodium means the food has at least 50% less sodium than the original version of the food. Reduced sodium means the food has at least 25% less sodium than the original version of the product

We should read food labels. Most sodium in the diet comes from processed foods. We must check the nutrition facts label for sodium content. We need to Select foods labeled low-sodium, very low sodium, or salt-free, and to watch out for ingredients that indicate high sodium content. Any ingredient with the word sodium in it, such as disodium phosphate, monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium proprionate, and sodium sulfate, means that the food likely has high sodium content. Baked goods made with baking powder or baking soda also has high sodium. We should Limit consumption of high-sodium processed foods. These include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.

We can Remove the saltshaker from the table and make meals tasty and flavorful with herbs and spices. While cooking, we can experiment with fresh and dried herbs, such as onions, garlic, basil, oregano, parsley, thyme, rosemary, black and red pepper. We may also add onion and garlic powders. These all add flavor without adding sodium. We should be Beware of salt substitutes. Not all salt substitutes are sodium-free. Some contain sodium, but in a lesser amount than regular table salt. We must always Read the labels, and if we take medication for your blood pressure, consult our doctor before using a salt substitute.

We need to maintain a healthy body weight and exercise regularly. Maintaining a healthy body weight and exercising are both very important in controlling blood pressure. If we are overweight, just a modest weight loss can significantly improve high blood pressure. Regular exercise is important in helping to lose weight and maintain weight loss. This helps to keep blood pressure down. We must Limit consumption of alcohol. In many people, drinking excessive alcohol raises blood pressure. It is recommended that people with high blood pressure limit alcohol consumption to no more than one ounce per day. That's about the amount in two ounces of 100-proof whiskey, one eight-ounce glass of wine, or two 12-ounce cans of beer. We should eat adequate amounts of potassium-rich foods. Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure.

Studies have shown that people who consume more potassium have lower blood pressures than those who consume less. Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as potatoes, spinach, and zucchini. If taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium. Meat & Meat Substitutes - fresh or frozen lean meats, poultry, fish, shellfish, unsalted lean pork, water-packed tuna, canned salmon without added salt, unsalted nuts and seeds, low-sodium peanut butter, dried peas, beans, and lentils. Cured meats, processed meats, cold cuts, smoked meats, hot dogs, sausage, bacon, Canadian bacon.





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