Following a high blood pressure diet is very important for anyone that is worried about his/her health, specifically heart health. As the heart pumps blood with the body the pressure that is required to do so is blood pressure. There are 2 readings when blood pressure is determined. Diastolic pressure is determined when the heart is in between beats, and systolic pressure is when the heart pumps blood through the body. Hypertension, or high blood pressure, is often called the silent awesome due to the fact that symptoms are generally not visible except for a dizzy sensation or small headache. There are actions that you can take to control your blood pressure, most especially with diet and workout.
There are aspects that put people at a higher danger of establishing high blood pressure. These include inactivity, excess weight, liquor consumption, cigarette smoking, tension, lack of sleep, and an unhealthy diet. High blood pressure can be managed with medication, however selecting a healthy way of life must be the first step. Those that wish to decrease their danger of establishing high blood pressure ought to follow a workout regular and a healthy eating plan.
Among the most important foods that need to be controlled is salt intake. Salt naturally occurs in fruits and vegetables and is needed for our bodies to function. The issue with sodium is that lot of people merely consume too much of it. It is scientifically verified that a decrease of salt consumption can indeed reduce blood pressure. It is recommended that salt be limited to no more that 2,400 mg per day for a healthy person. That works out to be only one tsp of salt each day. Those following a low sodium diet must limit their sodium to less than 2,000 mg each day. In 2010, the American Dietetic Association is recommending a much lower variety of only 1500 mg of sodium per day, to any individual over the age of 51, or you are black, or have high blood pressure, or have diabetes, or persistent kidney disease. This figure includes all salt and salt that is consumed or eaten (consisting of fluids), either in processed foods or if added at the table or when cooking. It is very important to review the labels on the food you are buying and make an effort to only buy foods which contain less than 500 mg of sodium per serving (per meal).
Common foods that are high in sodium consist of:.
Baked items: pastries, biscuits and bread.
Pre-made foods: pizzas, frozen suppers, and packaged food.
Bacon, mayonnaise based salads, lunch meats, smoked meats, and canned meats like tuna or chicken.
Snack foods - French french fries, chips, biscuits, pretzels.
Dressings - Pickles, olives, relish, mayonnaise, catsup, mustard, salad dressings, bbq sauce, steak sauce, soy sauce, teriyaki sauce.
Following a blood pressure diet will assist maintain a healthy blood pressure level. It is also important to stay active and maintain correct fluid levels. If you are dehydrated the salt level of your body will enhance because your body is trying to hold all the water it has. The body retains the salt due to the fact that sodium has the capability to help cells hold water. This boost in sodium causes blood pressure to increase. For correct blood pressure control it is recommended to drink at least two liters (about 9 cups) of water daily (not softened water). Unfortunately, most of us (it is estimated over 75 %) are chronically dehydrated.
Remember that one of the most important points of the high blood pressure diet is the reduction of your everyday salt consumption. This can be achieved by making the right options in the foods you eat and drink. Today, with the increasing number of salt alternatives, salt complimentary spices and heart healthy dishes readily available, eating healthy and deciding to follow a low sodium diet has never been easier.