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Health Tips For People With High Blood Pressure

The best way to combat lifestyle diseases like diabetes, high blood pressure and obesity are almost always through lifestyle changes. Get more exercise and eat more foods that reduce the risk of heart disease and you will observe drastic improvements in your health.

List of foods high in cholesterol and bad fats to avoid

The general rule in this regard is to avoid foods that are high in saturated and trans fats as well as foods that are high in sodium (salt). In many cases, there is an overlap of foods that are high in saturated fat and cholesterol. Knowing what to eat and what to avoid can help you make healthy dietary choices.¹

Here are some examples of foods that are bad for people with high blood pressure:

Butter

Processed foods (especially with hydrogenated oils)

Pastries, cakes

Deep-fried food (potato chips, french fries, samosas, bajji, boondi, etc.)

Certain cuts of pork, beef and mutton

Processed grains

Mayonnaise, ketchup

A few ways have been shown scientifically to reduce blood pressure. The first, and perhaps most important, is to stay physically active. Losing weight also can be important in a lot of different people. Limiting alcohol, reducing sodium intake, and increasing dietary potassium intake can all help.
Dr. M.G. Kartheeka, MBBS, MD

Monitoring salt intake is important for people with high blood pressure.

You should look to limit your salt intake to less than 1 teaspoon a day if you have high blood pressure.² In order to make this easy, try the following steps.

Eat more food that does not need salt to taste good.

Eat more fresh fruits and vegetables.

Avoid salty snacks

Do not keep a salt shaker on your dining table.

Do not eat outside, especially at fast-food restaurants.

Use salt substitutes if you have salt restrictions like pepper, lemon, garlic, chilli, pudina, amchur powder, onion, ginger and kokum.

Alcohol and smoking – No no for high blood pressure

There is an overwhelming consensus that both alcohol and smoking are bad for you and your heart. Softer arteries are signs of a healthy heart. Normally, our arteries stiffen or grow less elastic as we grow older. Research indicates that regular smoking and alcohol consumption accelerates the rate at which our arteries stiffen. Alcohol accelerates arterial stiffness faster than smoking and as a combo, the effect is enhanced.³

Stiffer arteries increase the risks of cardiovascular disease and stroke. Reducing or quitting tobacco and alcohol can relieve some of the stiffness in your arteries, especially if you are starting to have complications due to it. Smoking also affects the lungs, which can cause the heart to work harder to oxygenate the blood for distribution.

How healthy your lungs are? Click here to find out

In a nutshell:

Carbohydrates, fats and proteins are all important macronutrients for our bodies. It is important that you get the right amount of each nutrient from good sources.
Processed foods and meat with saturated fats and trans fats should be avoided while you add more healthy foods to your diet.
Make a point to learn what ingredients you can use and what ingredients to avoid.
Reading nutrition labels on products will help you know about the ingredients.
Consult a registered nutritionist for the right dietary advice based on your health.
Monitoring your BP and blood sugar regularly is important. Do not miss your medicines and follow-up appointments with the doctor.

Also Read: Can Dehydration Cause High Blood Pressure? A Research-Backed Examination

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

References

Avoid These 4 Foods If You Have High BP!

A healthy diet goes a long way in managing our health and preventing many diseases. Here is a list of 4 foods to strictly avoid when following a high blood pressure diet.

1. Salt:

If you want to cut back on only one food to control high blood pressure then it should be salt. Simple enough!

Have food prepared with less salt.
Avoid table salt and refrain yourself from sprinkling extra salt on your food.

Well! It’s not that easy. Salt sneaks up on our dinner plates without us being aware of it.

Ready-to-eat sauces, canned juices andsoups, tomato sauces, soy sauce, and frozen foods all have generous servings of salt.
Cheese, cheese spread, margarine, mayonnaise – A single cube or slice of processed cheese and the teaspoon of margarine have enough sodium to spike blood pressure levels.
Pickled food and pickles: Home-made traditional pickles or modern day pickled table foods such as olives are full of salt and should be avoided or consumed in strict moderation.
Papadoms – Papadoms or papads are high in salt. Strictly avoid or consume a very small piece if you can’t resist.
Meats- Cold cuts, slices, cooked meats and all kinds of precooked or cured meat are high in sodium levels.

Controlling salt intake is paramount for people following high blood pressure diet. The fix is simple. Go for fresh homemade food whenever possible and avoid processed food as much as possible. This includes food served at express food counters such as french-fries, pizzas and foot long sandwiches.

2. Sugar:

After salt comes the sugar. Yes, it is one of the major causes of obesity and puts unnecessary pressure on the heart. Our daily cup of chai will taste as good with less sugar in it. It’s simply a matter of habit. Cutting back on sugar also means saying no to carbonated drinks, packaged drinks, chocolates, cakes, mithais, etc. A simple and effective way to manage your High blood pressure/ Hypertension is to limit oneself to a small portion once or twice a week.

Also Read: Is Brie Cheese Healthy? A Comprehensive Nutritional Analysis

3. Fats:

Fried and processed foods are always blamed for being high in unhealthy fats, and they definitely are. However, even the so-called healthy foods such as whole milk or full fat milk we use for our tea, coffee are equally bad. Switch to low fat or skimmed milk to cut back on fat content and, say goodbye to fried and processed foods.

I would like to stress how important it is to pay attention to the salt level of baked products because they might overdo your daily sodium consumption. Bread and rolls, in particular, are considered significant sources of sodium. While a single slice of bread may contain around 100 to 200 mg of sodium, consuming a large amount of bread might contribute to high blood sodium levels. To manage your sodium intake, it is advisable to limit your consumption of all baked goods.
Dr. Rajeev Singh, BAMS

4. Alcohol:

Avoid the consumption of alcohol while following a strict high blood pressure diet. In unavoidable social situations, hold on to your glass and just do not sip it. Make that one glass last for the entire meal and your head will thank you the next day.

If you have high blood pressure, I may advise you to limit your intake of caffeine-rich beverages like coffee, tea, cola, and energy drinks. Consuming more than 4 cups of coffee per day may increase blood pressure levels. Therefore, to manage your blood pressure effectively, it is recommended to reduce or avoid these caffeinated drinks.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: A Comprehensive Guide: Is Sourdough Bread Healthy or Just a Trend?

Foods to Lower Blood Pressure

We’ve covered foods to avoid with high blood pressure. But there are also a few general tips on foods to add when you have high BP such as increasing your fibre intake, consuming low glycemic foods and adding less salt to homemade dishes. Here are a few foods you should consider increasing or adding to your diet to help lower your pressure:

Vegetables and fruits are rich in vitamins, minerals and fibre while typically having a low glycemic index (but not all fruits have low GI).
Whole grains are a great source of carbs and fibre without contributing to your pressure, unlike refined flour.
Fish and poultry are great sources of proteins without adding too much fat to your diet. Similarly, plant-based proteins like nuts have excellent low-fat proteins and provide ample amounts of energy.

One more tip I would like to share with you is to be mindful of the words ‘hydrogenated’ or ‘partially hydrogenated’ on food labels. These ingredients might indicate the presence of unhealthy saturated fats and trans-fats. By avoiding foods that contain these ingredients, you are making safer choices for your blood pressure.
Dr. Smita barode, B.A.M.S, M.S.

For more tips on managing your High Blood Pressure, read more here!

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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