A healthy blood pressure level is 120/80, and is hypertensive (that is high blood pressure) above 140/90 and prehypertensive between 120/80 and 140/90. High blood pressure results in the clogging and hardening of arteries, it affects your eyes and kidneys and increases the risk of heart attacks and strokes. Obese people are at higher risk of getting a higher blood pressure. In order to keep your blood pressure in control, follow some basic diet instructions:
A healthy diet plan includes fruits and vegetables. Take anything that has low fat content and cholesterol. Add some protein and calcium and potassium in your diet.
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Your food selection must have high fiber content. Studies have shown that increasing fiber in your diet significantly reduces your blood pressure.
Minimize your salt intake to 2400 mg per day. Salt and sodium rich foods increase the amount of blood in circulation hence putting pressure on your blood vessels. Eat fresh fruits, vegetables, nuts, dairy products and grains. These naturally contain little amounts of sodium salt in them. Avoid intake of food from packets or canned food as salt is additionally added in them.
Here are some of the foods with high salt content which you must avoid to optimize your blood pressure. Either completely avoid them or take low sodium foods.
In sauces avoid soya sauce, barbeque sauce and steak sauce. Onion, garlic and seasoned salts too should be avoided. Lower your intake of baking powder and baking soda.
Curb eating ribs and curd or smoked meats like bacon sausages and hot dogs.
Shun eating cereals, snacks like corn chips, peanuts and pretzels, instant noodles and frozen foods.
Avoid dairy products like spreads, butter and cheese. Avoid all the products which contain high fat content like salt pork.
Use low sodium content foods. If you are cooking your meal then avoid adding salt and cook with herbs and spices. If you do add salt then use ginger, lemon juice or chilies for flavor. Choose low sodium varieties of cereals and eat fresh meat. Rinse before using your canned tuna, salmon, mackerel or sardines. Use skimmed buttermilk if you're cooking with milk or fat.
Keep checking your food labels. Use foods labeled salt free or low sodium. Avoid foods labled high sodium content or ingredients like sodium benzoate, sodium sulfate, sodium hydroxide or sodium nitrate.
Diet Plan For High Blood Pressure Patients
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