By adapting to these
super fixes including counting calories, you can easily achieve the dream of preventing high blood pressure,
reduce some medications and shed off some extra pounds. Here’s how…
1. Watch what you eat: Some people are unaware of the calories they
consume each day. They may underestimate how much they eat and actually wonder
why they can’t sculpt down the extra weight.
Making a list of what you
eat, including the portion sizes, can let you track the problem areas in your
diet. You can then revise your diet -- work on reducing calories and cutting
down portions -- to lose weight and manage your blood pressure.
2. Cut the Salt (sodium): Not reducing the intake of rightly feared
salt can have a drastic effect on your blood pressure levels. A high-sodium
diet increases blood pressure in many people. In fact, the less sodium you eat,
the better blood pressure control you might have.
To lower the sodium
intake, try these suggestions:
● Maintain a food diary to keep a check of
salt in the foods you eat.
● Set targets for less than 2,300
milligrams (about 1 teaspoon of salt) a day. Ask your doctor if you still need
to cut down.
● Check for sodium on the nutritional facts
label on every food package.
● Select foods that have 5% or less of the
“Daily Value” of sodium.
● Avoid foods that have 20% or more Daily
Value of sodium.
● Avoid canned foods, processed foods,
lunch meats, and fast foods.
● Use salt-free seasonings.
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| Ipsa Medical |
3. Eat potassium, magnesium rich foods: Increased consumption of
Potassium and Magnesium rich foods may help control blood pressure. Fruits and
vegetables that are high in these minerals and fibre and low in sodium are an
ideal choice especially as snacking options. Stick to whole fruits and veggies.
Juice shouldn’t be preferred, because the fiber is removed. Also, nuts, seeds,
legumes, lean meats, and poultry are good sources of magnesium.
4. Switch to DASH diet! : Once diagnosed with high blood pressure,
your doctor may advise DASH diet (Dietary Approaches to Stop Hypertension)
which comprises of low fat food dairy products along with a combination of
fresh green vegetables and fruits. This diet primarily focuses on heart-healthy
foods that are low in fat, cholesterol, and sodium, and rich in nutrients,
protein, and fiber.
Following these tips and
visiting Blood Pressure service centre regularly can be of great help in
preventing
high Blood Pressure.
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