Hypertension, or elevated blood pressure, affects many Americans in the United States. It is also known as the "silent killer" because many people can live for years without knowing they have it. Hypertension currently has no cure, but it can be managed and prevented through lifestyle choices such as diet and exercise. Consult with your doctor and registered dietitian for the best lifestyle and dietary changes necessary for your condition.
Hypertension
Blood pressure is the pressure of circulating blood applied to the walls of blood vessels. Individuals suffering from high blood pressure have an elevated pressure in their arteries that is above the normal or healthy range. What you eat is a contributing factor in your blood pressure and overall health. Foods high in salt and fat and excess calories can contribute to elevated blood pressure levels. Those same foods can also contribute to unhealthy weight-gain, which can influence blood pressure.
Salty Foods
Salt or sodium is a mineral that occurs naturally in many foods we consume. In the body, too much salt influences blood pressure by causing the body to retain extra water, which can lead to stress on the heart and blood vessels. The American Heart Association recommends consuming less than 1,500 mg of sodium daily to reduce your risk for hypertension. Achieving this goal may be difficult, because many prepared foods contain salt. Being aware of what foods are high and low in sodium will help you make smarter food choices and cut back on salt. The foods with the highest sodium content are processed, canned and snack foods such as lunch meat, deli meat and marinated food. Packaged and canned foods such as soups, sauces, pasta and rice contain high amounts of sodium. Many condiments, salad dressings and sauces are also high in sodium.
Healthy Foods
When cutting back on sodium in your diet, you may still consume a variety of healthy foods. Fresh fruits and vegetables are an excellent choice. If they are frozen or canned, choose the ones with no salt added. Whole-grain foods such as bran, barley, buckwheat, oatmeal and quinoa are some great examples of carbohydrates that are packed with essential vitamins and dietary fiber. Aim for breads, pastas, rice and cereal products that are made from natural ingredients and don't contain added salt or sugar. Other great sources of fiber include unsalted nuts, seeds, beans and lentils. Dairy products such as milk, yogurt and cheese are good examples of protein-rich foods. Select fat-free or low-fat dairy products that are also low in sodium. Lean meat, skinless poultry and fatty fish are some other examples of quality protein.
Considerations
Read nutrition labels carefully when you are at the grocery store. Foods that are marked "sodium-free" or "low sodium" are your best bet for cutting back on sodium. You can reduce your sodium intake by creating dishes from scratch using fresh ingredients rather than processed and packaged foods. Also, use salt substitutes, herbs and spices to add flavor in dishes instead of table salt. When dining out, ask the waiter to recommend low-salt dishes or see if the chef can prepare your food without added salt.
