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High blood pressure controlled through diet

Hypertension or high blood pressure is often a precursor to heart disease. High blood pressure that goes undetected or is not properly controlled can lead to heart attack, heart failure, kidney failure, stroke or premature death. Due to lack of proper symptoms, its is not easily diagnosed. Most of the time high blood pressure is diagnosed when it starts troubling the heart.

Hypertension or High blood pressure is known as a "silent killer" and is one of the most common diseases of the cardiovascular system. It is defined as a condition of sustained elevated pressure in the arteries of 140/90 or higher.

As hypertension in the body becomes prolonged, the risk for heart failure, vascular disease, kidney (renal) failure, and stroke increases. It is important to control high blood pressure to avoid further complications. The best way to control high blood pressure is through diet. Certain things could be avoided like salts, meats and fats to control high blood pressure.

Controlling high blood pressure through diet

Avoid foods high in sodium

High sodium content leads to vasoconstriction which is the narrowing of blood vessels. It narrows downs the amount of space blood has to travel through. This decrease creates an increase in the resistance the blood has to overcome. This resistance makes it more difficult for the arteries to expand with each beat of the heart, causing the internal pressure to rise. This in turn leads to high blood pressure.

High sodium foods include processed meats, salted snack foods, cheeses, and canned foods. Most foods, especially at restaurants, are already high in sodium. They should be avoided to control blood pressure.

Eat foods high in potassium

Bananas, potatoes, avocados, tomato juice, grapefruit juice, and acorn squash are good dietary sources of potassium. Potassium helps maintain intracellular osmotic pressure. Osmotic pressure is the force required to stop the flow of water across a membrane.

Use salt substitutes

Eat foods rich in calcium and magnesium to help control high blood pressure. Food sources which are rich in calcium include low-fat milk, green beans, and sardines with bones, broccoli, spinach, and tofu.

Good sources of magnesium-rich foods include any legumes and seeds, such as navy beans and sunflower seeds. Limit adding salt to foods particularly when eating out.

Lower saturated fat intake

Saturated fat increases the level of low density lipoproteins (LDL), which stick to the sides of the artery walls. This deposit of fat is known as atherosclerosis. Atherosclerosis begins with the accumulation of fatty streaks on the inner arterial walls.

When this fatty buildup enlarges and becomes hardened with minerals like calcium it forms plaque. Plaque stiffens the arteries and narrows the passages through them. It leads to high blood pressure. This rise in blood pressure is due to lack of elasticity in arteries. Limiting intake of fat will prevent deposits of fatty material in the arteries which in turn will control high blood pressure. Prefer boiling, broiling or grilling the food rather than cooking in oil and fats.

Lower intake of alcohol

Too much intake of alcohol can also lead to high blood pressure. In order to control your high blood pressure, limit the intake of alcohol. Also limit the intake of sodas, colas and caffeine products as they lead to high blood pressure.

Eat fresh fruits and vegetables

Eating fresh vegetables and fruits will help in keeping the blood pressure under control. Fresh vegetable and fruits are best sources of minerals and vitamins and do not contain any fats and salts. They help in maintaining a balanced weight as well which helps in maintaining a normal blood pressure.

Avoid too many meats

Limit the intake of beef and mutton as they contain high levels of cholesterol and can cause high blood pressure. Try to cut down on meat and compensate with vegetables. Try to eat more white meat like fish and chicken.

These steps could be followed to control high blood pressure through diet:

• Make gradual changes in your eating patterns. Sudden changes will only worsen your condition
• Center your meal on carbohydrates, such as pastas, rice, beans, or vegetables to control high blood pressure through diet
• Increase consumption of fruits and vegetables
• Treat meat as one part of the whole meal and not the center of meal
• Decrease use of fat and oils

Hypertension can also be treated with drugs, including diuretics, beta blockers, calcium channel blockers, and ACE inhibitors. Following these guidelines will help in maintaining a normal blood pressure. Your diet is the best way to treat yourself.