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Prevent High Blood Pressure with 7 Quick Tips
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1. Wash Excess Sodium Down The Drain
Most of the sodium in our diets—approximately 77%—comes from prepared or processed foods, but sometimes using convenience items, like canned beans and tuna, can make it easier to eat more healthfully. The good news: rinsing those canned foods will remove much of their sodium.
2. Spice It Up
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To prevent hypertension and boost flavor, cut back on sodium by using more herbs, spices and salt-free seasoning blends when cooking. Not sure where to start? Add lemon juice or vinegar to homemade tomato sauce; the acidity will impart a sensation similar to salt. Or, experiment with herbes de Provence or fines herbes—two sodium-free French spice blends—when cooking meat, poultry or your tomato sauce.
3. Sum Up The Sodium Of Your Servings
Nutrition facts labels list nutrient amounts for one serving—but, often, we eat more than one. If you eat two servings, be sure to double all the nutrient numbers, not just the calories. A whole can of soup, for example, may look fine from a caloric perspective but eating it could send you soaring past the recommended daily limit for sodium.
4. Scan Sodium Counts On Condiments
When you think of salty foods, it’s likely that canned chicken soup and frozen pizza—not ketchup and salsa—come to mind. But many condiments, including meat tenderizer, steak sauce, soy sauce, salsa and ketchup, pack high doses of sodium. If you’re watching your blood pressure, read labels and look for “low sodium” products.
5. Box Out Salt
Avoid boxes of flavored rices, pastas and soups: they often contain lots of added salt. Also, when you prepare these grains or starches from scratch, skip the step of adding salt to the water. Add flavor later with herbs and spices.
6. Just Try It
Don’t cook foods with salt; add it at the table instead, after you’ve tasted a bite. Maybe it doesn’t need any additional salt.
7. Give Yourself A Hand
If you must add salt to your meal, shake it into your hand before sprinkling it on your food. Seeing exactly how much you’re adding can help you control it.
Tag :
BloodPressure,
health
How to avoid High Blood Pressure
An Suitable diet for high blood pressure will be:
- Low in sodium (salt)
- Low in saturated fats and cholesterol
- High in antioxidants and vitamins
- High in potassium and magnesium
In other words, a diet generally associated with healthy living and high blood pressure diet has lot in common. Don't get me wrong, it doesn't mean at all that all you will have to eat from now on is steamed broccoli. For example, the best thing for high blood pressure diet is to go for a baked potato rather than french fries or chicken sandwich not a hamburger. The most important thing is to limit foods that lead to increasing blood pressure.
Tip 1 : Eat more home cooked meals
The easiest way to maintain a diet that will help with high blood pressure control is to prepare meals yourself from fresh products rather than eat prepacked food. Almost all precooked meals are high in sodium, saturated fat and cholesterol, while low in other important nutrients. Home cooking takes more time of course but there are plenty of healthy and incredibly tasty recopies that take only 15-20 minutes to cook.
The recommended sodium intake for people with hypertension is less than 3000 mg a day, and an average American consumes 7000 to 9000 mg......A good way to cut down on salt is to stay away from package condiments. Would you believe that just one serving of ordinary tomato sauce usually contains about 250 mg of sodium? That will be additional 250 mg, to a meal that already contains salt. The same can be said about most salad dressings. Using a spoon of olive oil instead of bottled salad dressing on your salad will make a great difference.
Tip 2 : Select foods high in potassion and magnesium
Now when you know what foods to avoid, let's talk about what foods are beneficial. Most fruits and vegetables are good because they are low in fat, cholesterol and sodium (that is unless you add salt to them, of course). But the most beneficial veggies and fruits are the ones that are high in magnesium and potassium. Both minerals have been proved to reduce blood pressure.
Best foods for potassium are:
- Apricots
- Sultanas and Raisins
- All Bran
- Figs
- Dried mixed fruit
- Most Seeds and nuts average (unsalted)
- Potatoes
- Tomatoes
- Avocados
- Bananas
For magnesium look at:
- Black Beans
- Broccoli
- Peanuts
- Oysters
- Scallops
- Soy milk
- Spinach
- Whole grain cereal
- Whole wheat bread
Tip 3: Consult a physician for best high blood pressure diet
Everybody should follow general food recommendations to lower you blood pressure. However, there might be specific foods that you in particular should avoid or add to your diet. The reason is that as most people, you may have not only high blood pressure, but other health problems and your diet should address them all.Also if you are overweight, that can greatly affect your blood pressure. The first thing you doctor will suggest is to choose a diet that will help you lose weight. While if your weight is normal, your diet will be different.
Tip 4: Choose diet to prevent high blood pressure
As they say, to prevent is always better than to cure, so even if you don't have any problems with blood pressure, it is a good idea to follow high blood pressure diet. Many studies have shown that hypertension is hereditary, so you should be particularly careful if your parents suffer from high blood pressure.
Tag :
BloodPressure,
health
