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This article will furnish you comprehensive Dietary Advice For Prehypertensive and Hypertensive Blood Pressure Levels. Here you will find Diet Tips To Reduce Blood Pressure

Diet For High Blood Pressure and Hypertension
Relation Between Diet and Blood Pressure
If you have Bad eating habits then it contributes significantly to unhealthily high blood pressure levels
even in middle age
when blood pressure levels typically rise as part of the aging process. Whether or not you are taking antihypertensive drugs
the need to make dietary improvements (eg. follow a healthy low-fat diet) is frequently at the top of a doctor's list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the best type of diet for hypertension
let's take a brief look at health consequences of raised blood pressure.

Hazards of Hypertension & High Blood Pressure
In under developed as well as developed countries
an estimated 20-40 percent of all adults suffer from persistent high blood pressure. High blood pressure puts a strain on the heart causing atherosclerosis(Thickenning of vessels). Result is damage to heart
Coronary artery disease
Kidney failure
Strok
Eye damage. Choice is yours
try to save these vital organs by controlling your BP. Remember Hypertension is a silent Killer
it shows its effects silently and when you come to know that you have BP
by that time hypertension often affects your vital organs.

Normal Blood Pressure Levels vs. Prehypertensive and Hypertensive
Normal blood pressure of an healthy adult at rest
is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120/80 and below 140/90 are at prehypertensive stage
while levels above 140/90 are considered hypertensive stage. Both prehypertensive and hypertensive subjects should make diet
exercise and lifestyle changes to reduce or prevent the onset of hypertension and reduce the risk of heart disease.

Weight increases blood Pressure
Over weight persons will be having high blood pressure. Weight reduction significantly decreases blood pressure.People with obesity double their risk of developing the disorder. In addition
roughly 7 out of 10 obese adults suffer from high blood pressure. If you lose even 10 pounds can produce noticeable improvements.

Dietary Advice and Tips For High Blood Pressure
If you have high blood pressure and not overweight
here are few tips to control your BP.

Choose A Healthy Balanced Diet
If you want to reduce your blood pressure
your diet should be rich in fruits
vegetables
and low-fat dairy foods
while low in saturated and trans-fats. It should also be low in cholesterol
high in fiber
calcium
potassium and magnesium
and moderately high in protein. The American Heart Association and U.S. government recommend the Dietary Approaches to Stop Hypertension (DASH) diet as a good diet guide to reduce blood pressure.

First thing is to Reduce Your Intake of Sodium (Salt)
How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes greater retension of water inside body
leads to volume overloard and High blood presure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recoomended daily dose for sodium for most people is 2
400
mg.

You can Reduce Sodium Intake
How can you decrease sodium intake? Eat less pre-cooked or processed food
and eat more fresh food. Sodium is found naturally in fresh foods like grains
fruits
vegetables
meats
nuts
and dairy products
but in much lower quantities than in processed foods (eg. packet
bottled or canned food).

High Sodium Foods
These foods typically have a high sodium content. In order not to exceed the RDA
either avoid them altogether
or choose low-sodium varieties.
Sauces: baking soda
barbecue sauce
catsup
garlic salt
mustard
onion salt
Soy sauce
steak sauce
salad dressing
baking powder
mustard
onion salt
seasoned salts like lemon pepper
bouillon cubes
meat tenderizer
and monosodium glutamate.
Salted Snacks: peanuts
pretzels
pork rinds.Tortilla chips
corn chips
Soup: instant soups
Regular canned soups.
Pickled Food: Olives
or sauerkraut
Herring
pickles
relish

Meats: smoked or cured meats (containing sodium-nitrite) such as bacon
bologna
hot dogs
ham
corned beef
luncheon meats
and sausage
Hogmaws
ribs
and chitterlings
.
Dairy: Most cheese spreads and cheeses.
Drinks: club soda
saccharin-flavored soda

Cereals: Instant hot cereals
Regular ready to eat cold cereals

Ready-to-Eat: boxed mixes like rice
scalloped potatoes
macaroni and cheese and some frozen dinners
pot pies and pizza. Quick cook rice
instant noodles

Fats: Butter
fatback
and salt pork.

Check Labels of Food Containers:
Choose those foods which labeled as low-sodium
very low sodium
or salt-free. Check food labels for words that indicate a high sodium content
including: sodium nitrite
sodium proprionate
disodium phosphate
and sodium sulfate.
monosodium glutamate (MSG)
sodium benzoate
sodium hydroxide


Lower Sodium Eating Habits
Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices.
Do not have salt on the table while eating do not add salt on salad.
If you cook with salt
switch to chili
ginger and lemon juice for flavoring.
If you eat cured/smoked meats
switch to fresh cold meats.
If you eat ready-to-serve breakfast cereal
choose low-sodium types of cereal.
Rinse before eating
If you eat tuna
salmon
sardines
or mackerel canned in water.
If you eat soup
switch to low-sodium or fresh soups.
If you cook with whole milk or fat diet
switch to 1 percent or skimmed buttermilk.
Remember taking less salt diet
Your BP will be in normal Limits.

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