High blood pressure, or hypertension, is known as the silent killer because of its lack of symptoms. A healthy pressure is less than 120/80, while high blood pressure is 140/90 or greater. Several risk factors contribute to hypertension, one of which is your diet. You may find your pressure rises after enjoying a meal. Modifying your diet can prevent this from occurring.
Significance
Whether you have chronic blood pressure or experience high blood pressure occasionally after eating, it is important to know what dietary changes you can make to prevent this condition from occurring. High blood pressure has several adverse affects on your health that include heart attack, stroke, heart failure, loss of vision and weakened blood vessels in your kidneys. This results in poor kidney function.
Sodium
Sodium is an essential mineral your body requires for electrolyte and fluid balance, but too much can increase your blood pressure after eating. Most Americans with a healthy BP can consume 2,300 mg of sodium per day, however, if you have high blood pressure, the American Heart Association recommends limiting your intake to 1,500 mg per day or less. The most common sources are prepackaged or processed foods such as frozen entrees, canned soups or vegetables, condiments, and fruit juices. Before purchasing these items, read the nutrition labels. You can reduce you sodium intake while cooking by using spices for flavoring in place of salt.
Alcohol
Alcohol can raise blood pressure in those who have this condition, and it can increase the risk of you developing high blood pressure if you do not have it. If you choose to drink with your meal, doing so in moderate amounts may not have an effect on your health. Moderate for men is two drinks, while it is one drink for women. One drink equals one can of beer, a 4 to 5 oz. glass of wine or one shot of liquor. Drinking more than these amounts with your meal may elevate your pressure.
Inactivity
It might be tempting to watch television after a good meal, but this routine may contribute to an elevation in your blood pressure. The American Heart Association explains regular physical activity helps lower your blood pressure, thus lowering your risk for heart attack and various cardiovascular diseases. Record your favorite show and take a walk after dinner instead. Thirty minutes of brisk walking is beneficial to your health.
References
- American Heart Association: Why Blood Pressure Matters
- FamilyDoctor.org; High Blood Pressure: Things You Can Do to Help Lower Yours; January 1996
- National Heart Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure With DASH; December 2006
- MayoClinic.com; High Blood Pressure (Hypertension); March 2011
- American Heart Association: Physical Activity and Blood Pressure
