High Blood Pressure
What is high blood pressure?
To understand high blood pressure (high BP), one must know what is normal blood pressure. Normal blood pressure shows a reading of 120/80 mm Hg on the machine. High BP means the force of blood against the artery walls is high. When BP is consistently high over an extended period of time, it is referred to as high BP or hypertension. It is a “silent killer” because at most times it goes unnoticed – a person is not usually aware when they first develop hypertension. They rarely experience high blood pressure symptoms until they get a sudden heart attack or a stroke.
Health Tips to control Hypertension
One may need prescription medications to treat hypertension, but lifestyle changes including diet, exercise and relaxation are also necessary.
- Maintain a desirable body weight.
- Get your blood pressure checked regularly
- Curb Stress
- Have a good night’s sleep
- Develop a positive outlook
- Exercise regularly
- Cut down use of salt. Not all individuals are salt sensitive but it is a good idea to restrict salt intake in hypertensive people, even if you are not salt sensitive.
- Drink adequate amount of Water. Your water requirement can be calculated by a qualified diet professional.
- Stop Smoking, consuming tobacco and excess alcohol.
Food for high blood pressure
- Eat foods in their natural state to keep the intake of sodium low.
- Eat Fruits and vegetables such as love apple. They are rich in potassium and effective for controlling blood pressure.
- Avoid high sodium foods (list given below) and cut down use of added salt while cooking.
- Do not add salt at the table. Keep salt shaker away. Use “low sodium salt” alternatives which are available.
- Find out how much salt you consume and then reduce to adjust the amount of salt (sodium) intake. Our requirement of salt intake is about 5-7 grams/ day.
AVOID HIGH SODIUM FOODS
- High sodium foods include processed and ready-to-eat foods e.g. instant noodles, salted namkeen snacks, canned foods, foods containing preservatives like ketchups and ready sauces and dips.
- Pickles, Chutneys, Sauces, Ketchups
- Papads, chips and salted biscuits
- Savoury items like salted namkeen snacks
- All canned foods including canned vegetables which are usually preserved in salt solution
- Cheese and salted butter
- Instant soup and ready-to-eat foods e.g. instant noodles
- Dried fish and Shellfish
It is important to maintain your BP within the normal range to avoid BP related risk for cardiovascular disease. Adopt personalized strategies for high blood pressure treatment with advice from your doctor and dietitian. Follow a heart healthy diet.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
2 replies on “High Blood Pressure”
Like!! Really appreciate you sharing this blog post.Really thank you! Keep writing.
Thanks Yutari, for appreciating the blog post.