Hypertension is the chronic elevation in blood pressure. It is diagnosed if the blood pressure reading is equal to or greater than 130/80 mm Hg. A diagnosis of high blood pressure is usually based on the average of two or more readings taken on separate occasions.
There are several risk factors associated with hypertension:
- Genetic aspect
- Waist circumference
- Salt sensitivity
- Alcohol abuse
- Diet low in fruits, vegetables, nuts, potassium, calcium; high in saturated fats
- Some Medications
- Insufficient physical activity
- Inflammatory state
DASH into HEALTHY
Dietary approaches to stop hypertension:
- Eat more vegetables and fruits.
- Swap refined grains for whole grains.
- Choose fat-free or low-fat dairy products.
- Choose lean protein sources like fish, poultry and beans.
- Cook with vegetable oils.
- Limit your intake of foods high in added sugars, like soda and candy.
- Limit your intake of foods high in saturated fats like fatty meats, full-fat dairy and oils like coconut and palm oil.
- Decrease sodium intake.
- Increase calcium, potassium and fiber intake.
Tips to eat less sodium!
- Read labels to check the sodium content in foods.
- Use herbs and spices instead of salt.
- Avoid mixed seasonings and spice blends that include salt, such as garlic salt.
- Avoid processed and convenience foods (canned and frozen foods, cheeses, pasta and rice mixes, instant cereal and puddings, and luncheon meats).
- Use fresh ingredients and/or foods with no salt added.
Contact us now and get a scientifically customized and tailored diet plan as per your specific requirements and health condition.