HIGH BLOOD PRESSURE: REDUCE SALT INTAKE IN YOUR DAILY DIET, MAINTAIN HEALTHY WEIGHT, EAT DARK CHOCOLATE

High blood pressure, or hypertension, is a chronic medical condition characterised by elevated pressure in the arteries. It occurs when the force of blood against the artery walls is consistently too high. Hypertension often has no symptoms initially but can lead to serious health complications if left untreated.

High blood pressure significantly impacts life by increasing the risk of various health problems such as heart disease, stroke, kidney disease, and vision loss. It can strain the heart and damage blood vessels over time, leading to conditions like heart attack, heart failure, or peripheral artery disease. Hypertension also affects cognitive function and can contribute to memory loss or dementia. Managing blood pressure through dietary and lifestyle changes is crucial to reducing these risks and improving overall quality of life.

Here are some dietary changes suggested by Dr Priyal Rastogi, Mumbai-based cardiologist and consultant with V.P.S Healthcare, Hyderabad.

Dietary changes

Reduce salt intake Why: Excess sodium in the diet can cause the body to retain water, which increases blood volume and, consequently, blood pressure.

How: Avoid adding salt to food and choose low-sodium alternatives. Read food labels to monitor sodium intake, and limit processed foods, which often contain high amounts of sodium.

Eat more potassium-rich foods: Why: Potassium helps balance sodium levels in the body and eases tension in blood vessel walls, which can lower blood pressure.

How: Include foods like bananas, oranges, avocados, spinach, sweet potatoes, and tomatoes in your diet. Aim for about 3,500-4,700 mg of potassium daily, but consult with a healthcare provider, especially if you have kidney issues.

Adopt the DASH diet: Why: The DASH diet (Dietary approaches to stop hypertension) is specifically designed to help lower blood pressure.

How: Focus on eating plenty of fruits, vegetables, whole grains, lean proteins (such as poultry, fish, and beans), and low-fat dairy products. Limit foods high in saturated fat, cholesterol, and trans fats.

Regular exercise

Engage in moderate exercise Why: Regular physical activity strengthens the heart, enabling it to pump blood with less effort, which reduces the pressure on the arteries.

How: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, cycling, or swimming. Additionally, incorporate muscle-strengthening activities on two or more days per week.

Maintain healthy weight

Increase magnesium intake Why: Magnesium helps regulate various bodily functions, including blood pressure control.

How: Consume magnesium-rich foods such as leafy green vegetables, nuts, seeds, whole grains, and legumes. The recommended daily intake of magnesium is around 400-420 mg for men and 310-320 mg for women.

Consume dark chocolate or cocoa Why: Flavanols found in dark chocolate and cocoa help dilate blood vessels and improve blood flow, which can lower blood pressure.

How: Opt for dark chocolate with at least 70% cocoa content. Consume in moderation, as chocolate can be high in calories and sugar.

Herbal remedies and supplements

Garlic Why: Garlic has been shown to have a blood pressure-lowering effect due to its ability to relax blood vessels and increase the production of nitric oxide.

How: Incorporate fresh garlic into your cooking or take garlic supplements. Consult with a healthcare provider for appropriate dosages and to ensure it does not interfere with other medications.

Hibiscus tea Why: Hibiscus tea has diuretic properties and may help reduce blood pressure by eliminating excess sodium and fluid from the body.

How: Drink hibiscus tea regularly, aiming for 1-3 cups per day. Ensure the tea is unsweetened to avoid additional sugar intake.

Omega-3 fatty acids Why: Omega-3 fatty acids, found in fish oil and flaxseeds, can help lower blood pressure by reducing inflammation and improving heart health.

How: Include fatty fishlike salmon, mackerel, and sardines in your diet, or consider taking omega-3 supplements. Always discuss with a healthcare provider before starting supplements.

2024-06-05T12:32:06Z dg43tfdfdgfd