Consulting the blood pressure charts while monitoring yourself for high blood pressure helps to prevent complications that may arise in case of major jumps in blood pressure.
This may be due to the food we consume, stressful work conditions, or an erratic lifestyle. Various medicines are available today that are used to control and reduce the blood pressure in people. High blood pressure, in extreme cases, lead to people being hospitalized with possible loss of life.
Eating in moderation
In order to avoid complications and to live a longer and healthier life try to eat in moderation and avoid a high salt or high sodium diet. Food plays a pivotal role in regards to regulating your blood pressure as high intake of cholesterol and salt can clog your arteries, which will lead to increased blood pressure and heart attacks.
Salts and fats
Salts and fats present in food items that most people consume are major sources for high blood pressure. Everything that we eat, especially ready-to-eat junk food, may contain too much salt and fat in them.
Controlling the daily intake of these two things can make a huge difference to those who suffer from high blood pressure. As high blood pressure can bring the onset of heart diseases, organ failure, eyesight failure, it makes sense to watch what you eat, else these ailments will befall you.
The most effective and intelligent way to go about maintaining good blood pressure is to select a suitable diet plan which will both help to reduce weight and help avoid high intake of salts or fats. Though food and dieting is an expansive subject and cannot be covered in its entirety, we can list certain items that can be included in your diet plan. These would go a long way in helping you to lead a fit, healthy life.
Which foods to eat, which ones not to eat
The below mentioned items can help in maintaining good blood pressure levels, if these are consumed frequently. These are:
- Chicken and turkey (without the skin).
- Fresh or frozen fish.
- Skimmed milk in small quantities
- Cereals, as long as they are ‘low sodium’ varieties.
- Plain rice and noodles.
- Fresh or frozen vegetables preferably, but where canned vegetable are available, only
- those without salt content should be eaten.
- Fruits without adding any additives.
- Soups which are low in sodium.
However, there are also some foods that should be avoided or eaten only in moderation. These are
- Red meat that is pork, mutton, or beef in all its forms.
- Buttermilk because of its high sodium content should also be avoided.
- Cheese and cheese spreads can prove to be harmful for a person with high blood pressure.
- All forms of salted snacks such as chips and processed nuts.
- Ready-to-eat microwave dishes such as instant meals, pot pies, burgers, and pizzas are to be taken off the menu. These can be consumed once in a while but their sodium and salt content should be checked.
- Canned vegetables should be avoided as these usually contain additives that can add to the risk of high blood pressure. If there is no other choice than having canned vegetables then it is advisable to rinse the vegetables thoroughly before eating.
- Pickled foods.
- Regular canned soups and instant soups.
- Sauces or condiments used for food flavoring should also be avoided.
These lists of food items that can both reduce and instigate high blood pressure are not complete but can give you a general idea of what you should avoid and what you should eat. Of course when deciding on a diet plan, your doctor or nutritionist should be consulted to ensure that you eat what your body needs.
Food and exercise
Other than food, a suitable exercise plan can also work wonders in reducing and maintaining stable blood pressure levels. Many people feel that those suffering from high blood pressure should not engage in exercise or any strenuous work. However, doctors tend to recommend specific exercises that should be done on a regular basis by people with hypertension.
High blood pressure is the result of your heart being under constant strain and requiring great effort to pump blood throughout your body. Like any machine, it can break down if overworked. Consult with your doctor to see which kinds of exercises you can perform.