High blood pressure is
called the "silent killer" because it often has no warning signs or
symptoms, and many people don't realize they have it. That's why it's important
to get your blood pressure checked regularly.
The good news is that you can take steps to prevent high blood pressure, or to treat it if
it is already high.
Foods to avoid when you are with High Blood Pressure:
Chicken noodle soup is often considered a comfort food, but it is not so comforting to know that there can be up to 880 mg of sodium in a one cup serving.
While many fast food chains are now frying their fries in trans fat free oil, not all of them are. Regardless, french fries still provide a large dose of fat and sodium. A medium serving of fries has about 19 grams of fat and 270 mg of sodium.
Bacon is mostly fat. Three slices have 4.5 grams of fat and about 270 mg of sodium.
Opt for lower sodium varieties and try turkey bacon instead of pork. Even with these switches bacon should remain a "special treat", not an everyday indulgence.
Dairy is a great source of calcium, but high fat dairy sources, like whole milk, provide more fat than you need.
A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated. Saturated fats are worse for you than other types and has been linked to heart disease. Try using 2% milk, or even better - 1% or skim.
Donuts may be popular, but they sure aren't very good for your health and body.
Just one donut packs in 200 calories with 12 grams of fat.
Margarine is not necessarily bad, you just have to make sure to pick the kind with no trans fats. Read the label closely.
It is important for your health to avoid trans fats all together.
Foods with extra calories and full of sugar cause you to gain weight. Obesity is a significant determinant for high blood pressure.
The extra weight puts surplus strain on the heart and slows down the blood flow.
Alcohol consumption actively causes the blood pressure to elevate.
It also damages the walls of the blood vessels, while simultaneously increases risks of further complications.
A healthy eating plan should include only a small amount (if any) of saturated or trans-fats.
Fatty foods are bad for both the heart and blood vessels.
Avoid red meat and fast food along with other fats that include hydrogenated oils.
Too much sodium (salt) does direct damage to the heart and arteries and raises blood pressure significantly.
Things you can do to control high blood pressure:
Lose weight
Around 1/3 of people with high blood pressure are overweight.
The risk of hypertension doubles for moderately obese people in comparison to those with a normal, healthy weight.
Obese children and teens develop a greater risk for high blood pressure when they reach adulthood.
Eat less salt
The body uses sodium to regulate blood pressure and volume.
Too much sodium can lead to high bloood pressure. The USDA recommends a daily limit of 2,300 mg of sodium or one teaspoon of salt a day.
Eat no more than 1,500 mg of sodium or 2/3 a teaspoon, If you are over the age of 50, African American. or have a history of high blood pressure, diabtes or chronic kidney disease.
Drink less alcohol
Drinking alcohol increases blood pressure levels.
More than one drink can elevate blood pressure in women. For men, blood pressure rises after two drinks.
Do not smoke
Smoking is harmful to your health. It's one of the biggest risk factors for high blood pressure and heart disease.
Nicotine in cigarettes can raise blood pressure. If you don't smoke, avoid being exposed to second hand smoke.
Exercise your body
Exercising can reduce blood pressure levels. It's recommended that adults get at least 150 minutes of aerobic activity a week or around 30 minutes 5 times a week.
Walk around the neighborhood. Ride a bicycle in spin class. Dance. Choose activities that will keep your heart pumping.
In addition to cardio, lift some weights and do strength training at least twice a week.
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