Friday, 27 February 2015

High Blood Pressure Diet

The latest Global health numbers puts the spotlight on the growing problem of the non-communicable diseases burden. One in three adults worldwide has raised blood pressure – a disorder that is root for around half of all fatality from stroke and heart disease. One in every 10 adults has diabetes.  These numbers are alarming and rapidly growing particularly in low- and middle-income countries like India.

Prevention is better than cure. So if one want to stay away from these disorders one need to follow major lifestyle and diet changes.  Following information will give you information on high blood pressure and its reasons and foods which can cure the reasons behind high blood pressure.

What is high blood pressure?

Our heart is a pump that supplies blood all around our body through blood pipes called arteries. Since blood has to reach to each and every part of your body, has to overcome different resistances and has to re circulate again, our heart pumps the causes of high blood pressure at a higher pressure. Your blood pressure varies throughout the day. It relatively low when you are at asleep or sitting silently, and may go up if you are at exercise or rushing or stressed.

High Blood Pressure Diet

Carbohydrates- Only complex carbohydrates (food with low glycemic index) should be included in the diet since the total calories are restricted carbohydrate intake should be reduced.

Proteins from animal source shall be reduced, since total fat, animal fat, eggs and sea foods are restricted vitamin A deficiency may occur. Therefore supplement of vitamin A is recommended. 

Sodium is restricted when there is hypertension. Usually a restriction of 1 to  2 g of sodium is satisfactory for high blood pressure diet patients.  When sodium is restricted other sources of iodine should be prescribed.

Also garlic is very valuable for high blood pressure patients. The compounds of garlic are very effective antioxidants and long term consumption of garlic may reduce blood pressure.

  1. High Potassium – Low level of potassium causes the body to retain water and sodium. This may increase blood pressure. According to studies, the risk of heart disease in is inversely proportional to potassium level. Coconut water is an excellent source of potassium.                     
  2. Omega 3 - Higher levels of omega-3 fatty acids in the blood of patients who were just starting haemodialysis were very strongly associated with a lower risk of sudden cardiac death. Omega 3 also aids in thinning of blood which is helpful in regulating blood pressure and hypertension. Flax seeds and sea food are good sources of Omega 3.                                                                   
  3. Vitamin C – Vitamin C is a water soluble antioxidant. Vitamin C reduces the oxidation stress caused by free radicals. Alma (600 mg), PARSLEY (281 mg), Guava (212 mg), CASHEW FRUIT (180 mg) are excellent source of Vitamin C                                                                        
  4. Vitamin E - Vitamin F is a fat soluble antioxidant. Vitamin C reduces the oxidative stress caused by free radicals. SUNFLOWER SEEDS (36 mg), ALMOND (26 mg), WHEAT germ (15 mg), Pine Nuts (9 mg) are excellent source of Vitamin E.
 High Blood Pressure Diet