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The Right Food To Reduce And Prevent Hypertension

High blood pressure (hypertension) is a preventable condition that could get worse if not treated or left uncontrolled. To control or treat any condition, one must first diagnose that condition.

Diagnosing High Blood Pressure

Diagnosing hypertension is as simple as it can be. It requires taking blood pressure readings as part of a routine visit to the doctor. A single blood pressure cannot be used to determine if one is hypertensive or not.

A regular checkup or reading within 2 weeks or more is required to allow the doctor or medical personnel to understand the blood pressure as it varies from one person to another.

So, when you visit a doctor in your next appointment; endeavor to get a blood pressure check/reading. It’s easy, simple, and painless.

Symptoms of Hypertension/High Blood Pressure

Generally, hypertension is a silent killer. Many people suffering from hypertension may not notice nor experience any symptoms at all.

Hypertension may be an underlining condition for a very long time before showing any signs and symptoms. Some at times; the symptoms may be attributed to other health conditions thus becoming difficult to diagnose.

However, symptoms of severe hypertension may include:

Headaches
Shortness of breath
Nosebleeds
Flushing
Dizziness
Chest pain
Visual changes
Blood in the urine

Read Also; The Causes of High Blood Pressure You Should Know

The Relationship between High Blood Pressure and Food

Lack of physical exercise, an unhealthy diet, and unhealthy diet habits contribute to about 30% of preventable health challenges and deaths. One of these preventable conditions is hypertension – it increases the risk for stroke, cardiac failure, renal failure, and peripheral vascular disease.

It is believed that excessive consumption of saturated and trans-fatty acids, along with higher consumption of salt and sugar, increases the risks for hypertension and other cardiovascular diseases.

Salt intake

The world health organization (WHO) researches as shown that a decrease in salt consumption of about 3-5 grams per day would result in a reduction in blood pressure which in turn would lead to a reduction in stroke, heart disease, and deaths respectively.

Potassium intake.

Body salts such as sodium and potassium have a vital role to play in hypertension and other cardiovascular conditions.

Higher sodium intake has been associated with a high prevalence of hypertension and fatal coronary heart disease while reduced sodium intakes free a large population of the world from hypertension.

Dietary intake of potassium lowers blood pressure. However, Potassium intake should be at a level that will keep the ratio of sodium to potassium close to 1:1. This may be achieved through adequate daily consumption of fruits and vegetables.

Healthy weight

Weight gain is the harbinger of many health challenges including hypertension and cardiovascular diseases. To reduce blood pressure, one must maintain a healthy weight with a body mass index (BMI) between 18.5 and 24.9.

Some of the food that can help control hypertension

Tea

Studies have shown that intake of tea; either green tea or non-green tea may decrease blood pressure and prevent high blood pressure. Regular consumption of coffee may also have beneficial effects.

Low Fat Dairy

Diary contains a sufficient amount of fats but lower amounts of saturated fats thus preventing high blood pressure.

Nuts

Nuts are a good source of HDL cholesterol. These cholesterol prevent the deposition of fat in the blood vessel thus reducing the resistance in the flow of blood and preventing high blood pressure.

DASH Diet

The DASH diet is a diet that is high in fruits and vegetables, low-fat dairy, nuts, legumes, and low intakes of meat and saturated fats. Researches have shown that a DASH diet can lead to a decrease in blood pressure. DASH diets are effective over long-term use.

Nordic Diet

The Nordic diet is food that comprises of berries, whole grains, fruit, vegetables, nuts, and low-fat dairy. It has been observed among people using this diet to have shown a significant decrease in their blood pressure.

Researchers believe that the high berry value is the key component of the diet.

Mediterranean Diet

The Mediterranean diet comprises of whole grains, vegetables, fruits, legumes, moderate dairy and meat with low red meat. It is heavy on olive oil as its major source of fat. This diet has received enormous attention- it has helped treat and control valve cardiovascular diseases.

The Right Food To Reduce And Prevent Hypertension