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PREVENTING HIGH BLOOD PRESSURE
Factors that can be managed in order to avoid the presence of hypertension, fit easily under the topic of lifestyle, specifically when it comes to diet and exercise. The following measures, if implemented can not only contribute to a healthier you, but reduce the risk of hypertension.
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A high fiber diet is very important (whole grains, beans, fruits and vegetables). Eat lots of fresh fruits, fresh vegetables (raw if possible) rich in potassium, calcium and magnesium, and limit products containing saturated animal fats (margarine etc.).
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The DASH Diet– Dietary Approaches to Stop Hypertension has been reported to substantially lower Blood Pressure (BP).
The DASH diet-eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. Since the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
It is a plan that follows US guidelines for sodium content. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people; and, it contains all the healthy foods from the Mediterranean diet. (Read more here.)
The DASH eating plan used along with other lifestyle changes can help you prevent and control blood pressure. This eating plan also has other benefits, such as lowering LDL (“bad”) cholesterol, which, along with lowering blood pressure, can reduce your risk for getting heart disease.
Other dietary suggestions include limiting the amounts of red meats such as beef, liver, kidneys in the diet, and instead increasing the amounts of white meats such as chicken and fish that are rich in Omega-3.
The use of Onions, garlic and cloves are also helpful, as these natural herbs contain compounds that lower Blood Pressure (BP) and cholesterol levels. Of notable use is parsley which is a natural diuretic and also high in potassium.
It is important to try to reduce the amount of salt in your diet. Salt contains sodium that causes the blood to retain fluid, and as a result, increases the Blood Pressure (BP).
Reduce your intake of caffeinated products, and limit the consumption of alcohol. Moderation is key in life.
Keep active; do not lead a sedentary or inactive life.
Exercise regularly and systematically for 30-45 minutes daily or walking at least 2-3 blocks. The type of exercise must be individualized depending on your age and condition. Aerobic exercises are recommended.
Losing excess weight and trying to maintain an ideal body weight influences blood pressure values. Here's an easy to calculate what is ideal for you:
Ideal
Body weight in Kg = (Body Height in cm – 100) Non diabetics
Ideal
Body weight in Kg = (Body Height in cm - 105) Diabetics
Quit smoking and avoid secondhand smoke since nicotine causes the blood
vessels to constrict, thus increasing Blood Pressure (BP).
Remember that when your Mind, Body
and Spirit are in total equilibrium, there is no room for DISEASE!!!!
The risk of high blood pressure can be lessened
by making intelligent lifestyle choices that include a healthy, nutritionally
complete diet, daily exercise and avoidance of stress.
An ounce of Prevention is better than a pound of Cure – So eat healthy, exercise regularly and maintain a positive attitude towards life.
Periodic Blood Pressure Checks are advised,
particularly if you are over 30 years, so that you can begin treatment early in
the event that you develop hypertension.
Hypertension is a chronic and
non-transmissible disease that poses as a threat to life if not treated adequately. Find the cause and treat it!
© March 2014
