[toc]With effective lifestyle changes one can very well manage hypertension and keep it under check. Amongst all factors, the diet contributes the most in managing blood pressure. The salt restricted diet for hypertension, referred as DASH (dietary approaches to stop hypertension) has been proven to be the most effective diet for lowering blood pressure and prevention of stroke and heart disease.
The effects of DASH diet on blood pressure can be observed within several weeks only. The diet is rich in fibers and nutrients that include foods with high potassium and magnesium, and much less salt than that in an average person’s diet. Including Dash diet for reducing hypertension.
5 Diet Tips For Hypertension
Restrict Salt
Salt is essential for health, but the need is very low as compared to its utilization in the daily diet. High salt is the culprit for hypertension and the first step is to reduce the sodium intake to less than 1 teaspoon (2300mg) a day. Those above 50 years of age need to intake even lesser salt at an amount of 1500 mg on daily basis. Low blood pressure also protects an individual against heart disease and heart failure. Salt sensitive people including overweight people, diabetics, and individuals with family history of high blood pressure need to be extra careful as they are at higher risk for high blood pressure.
Include More Potassium
A diet rich in potassium foods is beneficial in lowering the blood pressure. Potassium rich food sources including oranges, prunes, bananas, pears, cantaloupe, potatoes, tomatoes, beans, dried peas, nuts and avocados help to offset the dietary salt consumption. The recommended dose of potassium is 3500 mg per day for those, who are not at risk of excess potassium. Those who are on medications to reduce kidney potential to excrete out potassium like dogixin, ACE inhibitors or potassium sparing diuretics should refrain from high potassium consumption in their diet as that may risk for potassium retention in the body.
Include Fish Oil And Omega 3 Fatty Acids
Omega 3 fatty acids include eicosapentanoic acids and docohexenoic acids that are found profoundly in fish oil. These acids are known to be useful for reducing blood pressure and heart disease. Omega 3 fatty acids aid in keeping the blood vessels flexible and offer protection to the nervous system.
Increase Fibre While Limiting Carbohydrates And Cholesterol
Limit carbohydrate consumption to 55% of total calories of the day and keep dietary cholesterol consumption to low levels of 150 mg only. Instead, include more of fibre rich foods like apples, pulses, green leafy vegetables and almonds in the diet and keep fibre consumption to minimum of 30 mg on daily basis.
Saturated fats also need to be reduced to 6% of total calorie consumption and total fat should not exceed 27% of daily calories. Include non fatty or low fat containing dairy products. Low fat dairy sources are advantageous for lowering of systolic blood pressure. While using fats, chose monounsaturated forms of oil like canola or olive oils.
Adequate Calcium And Moderate Protein
Calcium is vital for toning smooth muscles of the blood vessels linings. People with adequate dietary calcium tend to have lower blood pressure than those that are lacking the right amounts. Hypertension causes loss of calcium from the body, further aggravating the condition.Include proteins like legumes, seeds and nuts in modest amounts by consuming not more than 18% of the daily calories intake.