One of the main causes for deaths in United States is diseases
of the heart and blood vessels. People with hypertension, or
high blood pressure, are the ones more likely to develop these
diseases. Thus, it is most important to try and lower the
elevated blood pressure.
Hypertension is incurable in most normal cases. However a
successfully managed lifestyle along with proper medication
could help you fight the disease. The main part consists in
reducing the amount of sodium in your diet which helps to bring
blood pressure levels down.
Changes in the diet If food is appropriately selected a diet for
high blood pressure can be varied and adequate in all nutrients,
including vitamins and minerals.
The function of Sodium Sodium is an essential mineral for good
health. While an average American adult consumes 4,000 to 6,000
milligrams of sodium daily, the recommended daily limit for the
general public is only 2,400 milligrams. A person with high
blood pressure should consult a doctor to see how much sodium
should be consumed daily. Normally, 2,000 to 3,000 milligrams (2
to 3 grams) is enough.
The most common dietary source of sodium is salt. Sodium is one
of two minerals that constitute salt (the other is chloride).
One teaspoon of salt contains an enormous 2,300 milligrams of
sodium and you can imagine an entire day's sodium consumption!
This is not all; sodium is also "hidden" in your diet in other
foods. The processed and packaged foods also contain sodium in
varying amounts.
The Must Do's
· Read all food labels - Most sodium in the diet comes from
processed foods. This makes it important for you to check the
nutrition facts label for sodium content. Try to select only
foods which are labeled as low-sodium, very low sodium, or
salt-free, and keep away from products with high sodium content.
Baked goods made with baking powder or baking soda can also be
high in sodium.
· Reduce consumption of high-sodium processed foods - These
products would include cured and smoked meats, and some
pre-packaged, frozen and canned foods, most soups, and
condiments.
· Beware of salt substitutes- you must keep in mind that not all
salt substitutes are sodium-free. Read the labels, and if you
take medication for your blood pressure, consult your doctor
before using a salt substitute. · Eat sufficient amounts of
potassium-rich foods- Like sodium; potassium is a mineral
essential for good health. It works with sodium to regulate
blood pressure. Studies have proved that people who consume more
potassium have lower blood pressures than those who consume
less.
Thus to bring your blood pressure to the normal level you must
consume adequate quantity of potassium. Rich sources of
potassium includes fruits, such as cantaloupe, bananas,
watermelon, oranges and orange juice, as also potatoes, spinach,
and zucchini.
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