We need to protect ourselves against the danger of heart related diseases and hypertension for a healthy and happy life. If your systolic/diastolic pressure wavers around 140/90 mmHg or more , and you have to rely on hypertensive medications then its time for you to peer closely at your diet! Let’s give you a few easy suggestions for your dietary changes, read on:
Salt consumption
Is the food unpalatable? Just pass me the salt sprinkler! No, make sure you say no to Table salt. Don’t add salt while making dough, or add it to the cut salad and fruits. We are already taking in more than the salt required by our bodies.
A minor reduction in salt intake can lessen the blood pressure dramatically. Excess salt effects the heart and the blood pressure.
Daily sodium recommendations are that only 2400 mg/day and the salt intake should not exceed 6g/day. Remember our food stuffs also carry sodium. Check food labels to calculate the sodium amounts. Instant foods, mixes, processed stuff and sauces carry high salt content. These foods are like pasta, flavored noodles and rice. Give the flavors with spices, tamarind, herbs and lemon juice.
Crunchy pickles, papad and processed foods
Who doesn't like crunch in their foods? The delicious pickle and papad sure add the zing to food but the salt used in them for preserving them may not be very healthy for us. The processed foods are yummy but they contain large amounts of salt to taste better. The preservatives used in them are actually hidden sources of salt and sodium. We slurp happily on the ready to make soups so often, have you ever realized that it is an added and hidden sodium source that we normally forget to calculate!
Fats, sugar and Caffeine
We love to dig our teeth into the delectable sweetmeats, candies, cakes and pastries anytime. But is it right? They lead to obesity because of their heavy ft and sugar content and obesity most of the times leads to high blood pressure or hypertension. Its not a good idea to eat food stuffs made out of saturated and trans fat. Stick to the minimal amounts of margarine, butter, oils etc. Caffeine ,a vasoconstrictor ,boosts pressure of blood flow by constricting the arteries. Drinks with caffeine are stimulating thus spiking the blood pressure.
Consumption of alcohol
Alcohol consumption leads to narrowing and hardening of arteries in the long run. As the space in the arteries constrict, the blood pressure on the walls increases, leading to hypertension.
Canned foods
Canned foods are preserved in brine solution. Make sure you dip the foods in plenty of water to remove the extra salt from them. It’s a better idea to boil or seep the foods in water for a few minutes to lessen the sodium content.
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