Facts on High Blood Pressure - 3
Dietary therapies with a proven ability to lower blood pressure include:
Reduced sodium intake to less than about on half teaspoon of salt per day in total or less than 1,150 mg.
Weight loss by exercising, such as brisk walking, dancing, swimming, bicycling, playing ball - something that raises your heart rate for at least 30 minutes to 1 hour 30 minutes a day on most, preferably, all days of the week.
Eating a diet low in both saturated fat and total fat will also help lower your blood pressure. Only 30% of your total calories should be from fat, with only 7% to 10% of your fat calories from saturated fat. Saturated fat is found in meats, cheeses, butter, poultry, snack foods, and any processed foods.
Moderation of alcohol intake is important - have less than 2 drinks a day for men, and 1 drink a day for women. Or, switch to tea altogether! Increase your potassium intake to about 3,500 mg each day is best. You can find potassium in bananas, citrus juices (such as orange juice), avocados, cantaloupes, tomatoes, potatoes, lima beans, flounder, salmon, cod, and chicken.
A diet that emphasizes fruits is great for your blood pressure and your weight. An Apple a day keeps the doctor away! Berries, bananas, oranges, and berries, and more apples.
Eat more vegetables especially kale, collard green, tomatoes, your grandmother knew what she was saying. Spinach, green beans, broccoli, peppers, are important as well.
Eat more fish and less meat. Fish is healthy and provides potassium and Omega oils that are also very important to keep the lining of your arteries smooth. It also will help your skin and hair - a nice side benefit. When you eat meat choose chicken, or simply eat smaller portions. Small portions are important. You don't need any more than the size of the palm of your hand. That is right! That's all you need - everything in addition is called "overeating". When you have a little bit of meat and low-fat dairy products that are low in fat and cholesterol you will get better and better.
When you learn that you have slightly raised blood pressure you can modify your behavior or get medication - before the big problems occur. Chronic high blood pressure creates the following problems:
- Heart attack
- Heart failure
- Stroke or "mini stroke"
- Kidney failure
- Eye damage with loss of vision
- Peripheral arterial disease
- Outpouchings of the aorta, called aneurysms
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