Best Diet For High Blood Pressure ๐Ÿ’“ DASH Diet For Hypertension
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Best Diet For High Blood Pressure ๐Ÿ’“ DASH Diet For Hypertension

August 31, 2019

Welcome to Munch For Wellness where we bring
you healthy eating tips, recipes and information on how you can treat and even cure many diseases
naturally and conquer many illnesses with food and the right healthy diets. Today’s topic is the Best Diet For High Blood
Pressure and Hypertension but first, please SUBSCRIBE to our channel and hit the ALERT
bell so that you get notified of new videos for the best of your health. Now, on to the Relation Between Diet and Blood
Pressure. Bad eating habits contribute significantly
to unsafe high blood pressure levels, especially in middle age, when blood pressure levels
typically rise as part of the aging process. Whether or not you are taking anti-hypertensive
drugs, the need to make dietary improvements (eg. follow a healthy low-sodium diet) is
frequently at the top of a doctor’s list of recommendations to reduce or prevent the
onset of high blood pressure. Before revealing the best type of diet for
hypertension (and the one that is doctor-recommended), let’s take a brief look at the health consequences
of high blood pressure. The Hazards of Hypertension & High Blood Pressure. In under developed as well as developed countries,
an estimated 20-40 percent of all adults suffer from persistent high blood pressure. High blood pressure puts a strain on the heart
causing the thickening of blood vessels known as atherosclerosis. Other dangers from hypertension include damage
to the heart, coronary artery disease, possible kidney failure, strokes, and, even eye damage. The choice is yours to try to save these vital
organs by controlling your blood pressure. Remember hypertension is a silent killer. It shows its effects silently and by the time
that you know that you have high blood pressure, hypertension has already begun to stress your
vital organs. About Normal Blood Pressure Levels vs. Pre-hypertensive
and Hypertensive. The normal blood pressure of a healthy adult
at rest, is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120 over
80 and below 140 over 90 are at pre-hypertensive stage, while levels above 140 over 90 are
considered hypertensive stage. Whether you are pre-hypertensive or hypertensive,
you should make diet, exercise and lifestyle changes to reduce or prevent the onset of
hypertension and reduce the risk of heart disease. About Weight Increases Blood Pressure. It is common knowledge that weight reduction
significantly decreases blood pressure. People with obesity double their risk of developing
the disorder. In addition, roughly 7 out of 10 obese adults
suffer from high blood pressure. If you lose even 10 pounds, you can produce
noticeable improvements. Some Dietary Advice and Tips For High Blood
Pressure. Aside from losing weight. if needed, here is what else you can do to
control your blood pressure. 1. Choose A Healthy Balanced Diet. If you want to reduce your blood pressure,
your diet should be rich in whole foods, fruits, vegetables, and low-fat dairy foods, while
low in saturated and trans-fats. It should also be low in cholesterol, and
high in fiber, calcium,potassium and magnesium, and moderately high in protein. The American Heart Association and U.S. government
recommend the DASH diet (also known as the Dietary Approaches to Stop Hypertension diet)
as a good diet guide to reduce blood pressure. How salt intake increases blood pressure. 2. Reduce Sodium Intake. The first thing to do is to reduce your intake
of sodium (salt). Eating too much salt or sodium-rich foods
leads to a greater uptake of fluid and causes greater retention of water inside your body,
which leads to volume overload and high blood pressure. It also places extra strain on the arterioles
which are the blood vessels that dilate/constrict to regulate blood pressure and blood flow. Both these effects lead to higher blood pressure. The recommended daily dose for sodium for
most people is 2,400 milligrams. So, how can you decrease sodium intake? Eat less pre-cooked or processed food, and
eat more fresh, whole foods. Sodium is found naturally in fresh foods like
grains, fruits, vegetables, meats, nuts, and dairy products, but in much lower quantities
than in processed foods that come in packets, bottled or canned food. 3. Avoid High Sodium Foods. These foods typically have a high sodium content. In order not to exceed the RDA, either avoid
them altogether, or choose low-sodium varieties. Here is a list of high sodium foods to avoid. 1. Sauces including barbecue sauce, catsup, garlic
salt, mustard, Soy sauce, steak sauce, salad dressing. 2. Seasoning including mustard, onion salt, seasoned
salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate. 3. Baking additives such as baking powder and
baking soda. 4. Salted snacks such as peanuts, pretzels, pork
rinds, tortilla chips, corn chips. 5. Soup that are instant soups as well as regular
canned soups. 6. Pickled food including olives, or sauerkraut,
Herring, pickles, relish. 7. Meats that are smoked or cured meats (containing
sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and
sausage, and chitterlings. 8. Dairy foods contain salt including most cheese
spreads and cheeses. 9. Drinks like club soda, & saccharin-flavored
soda. 10. Cereals such as instant hot cereals & regular
ready to eat cold cereals. 11. Ready-to-Eat boxed mixes like rice, scalloped
potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza plus quick cook
rice & instant noodles. 12. Fats including butter, fatback, and salt pork. Don’t forget to Check Labels of Food Containers. Choose those foods which are labeled as low-sodium,
very low sodium, or salt-free. Check food labels for words that indicate
a high sodium content, including words like: sodium nitrite, sodium proprionate, disodium
phosphate, and sodium sulfate., monosodium glutamate (MSG), sodium benzoate, sodium hydroxide. And finally, begin to develop Lower Sodium
Eating Habits by doing the following: Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices. Do not have salt on the table while eating
do not add salt on salad. If you cook with salt, switch to chili, ginger
and lemon juice for flavoring. If you eat cured/smoked meats, switch to fresh
cold meats. If you eat ready-to-serve breakfast cereal,
choose low-sodium types of cereal. Rinse before eating when eating tuna, salmon,
sardines, or mackerel canned in water. If you eat soup, switch to low-sodium or fresh
soups. If you cook with whole milk, switch to 1 percent
or skimmed buttermilk. Remember by eating a less salt diet, losing
weight, if needed, and following the DASH diet, your blood pressure should be with in
normal limits in no time. Find out more about the D.A.S.H. diet and
get the FREE PDF called Dash Diet Dynamite at

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