High Blood Pressure (also known as ‘Hypertension’) can lead to serious health problems, such as a Heart attack, a stroke, heart failure, kidney disease or visual problems.
High Blood Pressure is Systolic reading of more than 140 and/or diastolic reading of more than 90.
Appropriate lifestyle measures are very important in helping you to manage high blood pressure and its associated risk which include
- – Being Smoke free
- – Reduce your salt intake
- – Undertake appropriate regular physical activity. Which includes 30 minutes or more of moderate-intensity physical activity on at least 3-4 days/ week.
- – Achieve and maintain a healthy BMI (Body weight)
- – Limit alcohol intake to no more than 2 standard drinks (males) , or 1 standard drink (females ) with high blood pressure.
Right diet plays a very important role in helping us treat or prevent high blood pressure.
The basics of a healthy diet for preventing or treating high blood pressures are
- – Limit sodium (salt), sweets, sugary drinks and red meats
- – Eat more fruits, vegetable, and low-fat dairy foods
- – Eat more whole-grain foods, fish, poultry and nuts
- – Limit foods that are high in cholesterol and saturated fats
DASH stands for Dietary Approaches to Stop Hypertension. By following the DASH diet, you may be able to reduce your blood pressure in just few weeks. DASH is also a healthy way of eating and it offers benefits besides just lowering blood pressure. The DASH diet is also in line with the dietary recommendations to prevent osteoporosis, cancer, stroke and diabetes.
How to follow DASH diet
There are 2 DASH diets,
Standard DASH diet – Restricting the dietary sodium to less than 2,300 mg/ day. This is recommended as a part of healthy diet of all individuals
Lower Sodium DASH diet– Restricting the dietary sodium to less than 1,500 mg/day. Lower sodium DASH diet is recommended for people more than 51 years of age, and/or people suffering from High Blood Pressure,
Diabetes or Chronic Kidney Disease.
The American Heart Association recommends 1,500mg as the upper limit of sodium for all individuals.