DIET FOR HYPERTENSION
High blood pressure or hypertension is a common condition which typically develops over many years, and it affects nearly everyone eventually. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, it can be controlled by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
Guidelines for anti-hypertensive diet
* Limit your salt intake to less than 2,400mg (about 1-teaspoon). A high intake of sodium in the diet can increase blood pressure in about 40% of individuals. When you eat too much salt, the body retains water to “wash” the salt from the body. This can result in high blood pressure.
* Consume a low-fat balanced diet consisting of whole-grain cereals, low-fat/ skimmed dairy, fruits, vegetables, sprouts.
* Avoid too much caffeine. Several cups of coffee can mildly increase blood pressure throughout the day.
* Include valuable vitamins and minerals. Foods high in calcium, potassium, magnesium, vitamin C and omega-3 fatty acids may help regulate blood pressure levels.
* Drink 10 to 12 glasses of water every day.
* ose weight, if overweight. Aim to maintain a healthy body weight.
* Walk regularly. Regular exercise can reduce both systolic and diastolic blood pressure by an average of 10mm Hg.
* Meditation and relaxation techniques can help calm the body and mind, bringing them into a better state of balance.
* Get enough sleep. A good night’s sleep helps reduce overall fatigue, anxiety and stress.
Try a herbal salt substitute
Mix spices such as fennel, basil, oregano, black pepper and tarragon. Use them to enhance flavour of your food. They have active ingredients that can reduce blood pressure and can be used as a salt substitute.