High blood pressure (hypertension) is one of the leading health crises in the United States. It is a dangerous medical condition that often shows no symptoms until the first heart attack. If you have been diagnosed with hypertension, it is imperative you adopt lifestyle changes to lower your pressure. Not only will you live a longer, healthier life, but you may be able to avoid medication.
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet has been developed by the National Heart, Lung and Blood Institute (NHLBI) as a comprehensive eating plan for people with high blood pressure. It emphasizes fruits and vegetables while reducing, but not eliminating, servings of lean red meat and desserts. It is based on research that showed that people who ate diets low in saturated fats, cholesterol and sodium were able to reduce their blood pressures.
The DASH diet guidelines provide recommendations on total daily servings of food groups, such as grains, vegetables and fruits. They also give targets for total calories, sodium, total, cholesterol and more. The plan is rounded out with advice on exercise and tips on eating healthy in restaurants. Using this information, you can shape a personal dietary plan which fits your lifestyle. It is also a healthy way to reduce your blood pressure and lose weight.
Low-Sodium Diet
Sodium is a key part of the body's electrolyte system, but too much sodium is a leading cause of high blood pressure. According to the University of California-San Francisco Medical Center, the average American consumes 20 times as much sodium as the body needs, mostly from fast food or convenience items, such as canned vegetables or frozen dinners. Most of the sodium we ingest is from processed food. Salt and other sodium compounds are used as flavor agents and preservatives; the amount added is many times what is found in a home-cooked meal. Always read labels when shopping for foods to find low-sodium alternatives.
Do not add salt to foods when cooking. Substitute other spices or citrus to add flavor to dishes which might otherwise be bland without added salt. Take the salt shaker off the table so you aren't tempted to add a shake or two once the meal is served.
Weight Loss Diet
Obesity is another leading cause of high blood pressure as well as heart disease, diabetes and other severe medical conditions. Losing weight is one of the best things you can do for your health. It is important to lose weight in a safe, healthy manner. Do not get so focused on any one aspect, such as calories or fat content that you lose sight of the entire dietary picture. For example, many low-fat foods have added sugar; they may have as many calories as their high-fat counterparts.
Set reasonable weight loss goals, such as 1 to 2 lbs. per week. Slow, sensible weight loss is both better for your body and more likely to be permanent than the instant gratification of a crash diet.
