Healthy Diet for High Blood Pressure

High blood pressure is a common condition that affects the body's arteries. It's also called hypertension. If you have high blood pressure, the force of the blood pushing against the artery walls is consistently too high. The heart has to work harder to pump blood.

Symptoms

The symptoms may include:

• Nausea
• Severe headache
• Chest pain
• Dizziness
• Vomiting
• Anxiety
• Blurred vision

Sodium Causes Blood Pressure

A high-sodium diet increases BP in many people. The less sodium (Na) you eat, the better control of this condition you might have. The American Heart Association recommends getting less than 2,500 milligrams (mg) of Na each day unless you have high blood pressure or if you are at risk (if you have diabetes or kidney disease, or are African American). Then, the recommendation is that you eat 1,500 milligrams of salt a day. That's less than a teaspoon from all your meals and snacks.

To Lower the Sodium in your Diet, Try these Suggestions:

• Use a food diary to keep track of the salt in the foods you eat.
• Break the habit of automatically reaching for your salt shaker. Table salt is about 40% Na, according to the American Heart Association. So avoid adding salt to the diet at the table.
• Read the labels when shopping. Look for lower-sodium cereals, crackers, pasta sauces, canned vegetables, or any food items with low-salt options.
• Select food items that have 5% or less of the “Daily Value” of sodium.
• Avoid foods that have 20% or more Daily Value of Na.
• Eat fewer processed, canned, and packaged foods. Packaged, processed foods account for most of the sodium in people's diets. If you prepare your food, you control what's in it.
• At restaurants, ask about salt added to food. Many chefs will skip or cut back on salt if you ask.
• If your restaurant posts the nutrition facts for its dishes, check how much sodium is in a serving. There may be lower-sodium options on the menu.

In General

• Men are at risk if their waist measurement is greater than 40 inches (102 centimetres).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimetres).
• These numbers vary among ethnic groups. Ask your healthcare provider about a healthy waist measurement for you.

The Foods Should be Avoided 

• Processed meats such as bacon and hot dogs 
• Canned items with preservatives 
• Salted foods such as pickles and potato chips
• Fried items such as french fries and chicken strips
• Fatty meats, especially red meat
• Vegetable oil and margarine, which are high in trans fat
• Table salt 
• Grapefruit

The Foods Should be Eat

Potassium, magnesium, and fibre, on the other hand, may help control this condition. Fruits and vegetables are high in potassium, magnesium, and fibre, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful because the fibre is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

To increase the amounts of natural potassium, magnesium, and fibre you take in, select from the following:

• Apples
• Apricots
• Bananas
• Beet greens
• Broccoli
• Carrots
• Collards
• Green beans
• Dates
• Grapes
• Green peas
• kale
• Lima beans
• Mangoes
• Melons
• Oranges
• Peaches
• Pineapples
• Potatoes
• Raisins
• Spinach
• Squash
• Strawberries
• Sweet potatoes
• Tangerines
• Tomatoes
• Tuna
• Yoghurt (fat-free)

Must take these Steps

Use salt-free seasonings.

If you need to use salt while cooking, add it at the end. You’ll need to add less.

Try To Maintain Your Weight

It often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. Weight loss is one of the most effective lifestyle changes for controlling this disorder. If you're overweight or have obesity, losing even a small amount of weight can help reduce BP. In general, blood pressure might go down by about 1 millimetre of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost. Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

Exercise Daily

Regular physical activity can lower it from high by about 5 to 8 mm Hg. It's important to keep exercising to keep BP from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day. Exercise can also help keep elevated it from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring it from higher to down to safer levels. Some examples of aerobic exercise that can help lower BP include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity. Strength training also can help reduce hypertension. Aim to include strength training exercises at least two days a week. Talk to a healthcare provider about developing an exercise program.

Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control this condition are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower BP by 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

Reduce salt in your diet

Even a small reduction of salt in the diet can improve heart health and reduce high BP by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower Na intake — 1,500 mg a day or less — is ideal for most adults.

To Reduce Sodium in the Diet:

Read food labels. Look for low-sodium versions of foods and beverages.
Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
Don't add salt. Use herbs or spices to add flavour to food.
Cook. Cooking lets you control the amount of Na in the food.

Limit Alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower it by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor. But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of medications.

Stop Smoking

Smoking increases blood pressure. Stopping smoking helps lower it. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

Take a Proper Night's Sleep

Poor sleep quality getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. Several issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia). Let your healthcare provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.

Stick to a Sleep Schedule

Go to bed and wake up at the same time each day. Try to keep the same schedule on weeknights and weekends.
Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen. Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, and caffeine.

Foods to Control Blood Pressure Immediately?

Research suggests that eating nitrate-rich vegetables can help lower hypertension for up to 24 hours. This lowering may not bring this condition into the normal range. It is important to check your BP at home and at the grocery store or pharmacy with a  goal of less than 135/85. Nitrate-rich vegetables should not be confused with nitrate-rich foods laden with preservatives.  When most people hear nitrate, the first thing they think of is processed meat because artificial nitrate is added to bacon, hot dogs, and salami for preservation. But preserved meats are foods that can cause it high .“When taken from animal sources, nitrate is converted into carcinogenic nitrosamine in your body, which is extremely harmful to your health,” Dr Lam says. Nitrates from vegetables, fruits, and grains—on the other hand—are converted to nitric oxide in your body. Nitric oxide helps relax vessels and improves blood flow.