What is High Blood Pressure (Hypertension)?

High blood pressure, also known as hypertension, is a very common disorder where the blood moves through the arteries at an abnormally high pressure. A normal blood pressure is read as 120/80. The first number (120) is the systolic blood pressure. This is the peak blood pressure when the heart squeezes blood out. The other number (80) is the diastolic blood pressure. This is the pressure when the heart fills with blood. A person is said to have high blood pressure when the reading is 140/90 or higher.

Uncontrolled high blood pressure damages the blood vessels which increase the risk of stroke, heart disease and kidney failure.

Treatment of High Blood Pressure

Although hypertension can be managed successfully, in most cases, it can not be cured completely. However by making lifestyle changes which include exercising, reducing the intake of sodium, eating a healthy well balanced diet and in some cases taking medicine one can keep their blood pressure under control.

Tips for regulating Blood Pressure

• Read food labels. Most sodium is found in processed foods so check the nutritional facts label. Aim to eat only low sodium or salt free foods. Don’t forget that any food label that has the sodium ingredient such as sodium nitrite, sodium sulfate, sodium benzoate and sodium bicarbonate have high salt content. Also most soups, bacon, smoked meats are high in sodium. Although sodium is essential for good health, it should be eaten in moderation. The body requires no more then 2-3 grams of sodium every day.

• Instead of salt, experiment with fresh and dry herbs such as parsley, mint, dill, thyme, rosemary, oregano and basil when cooking. These add flavor to food without adding any sodium.

• Limit you alcohol intake since alcohol raises blood pressure. People with high blood pressure should not drink more then 1 ounce of alcohol per day.

• People with high blood pressure should exercise and aim for a healthy body weight since that is important in controlling blood pressure. Regular exercise is important in helping keep blood pressure in normal limits.

• Another mineral that works with sodium to regulate blood pressure is Potassium. Eat adequate amounts of potassium rich foods such as bananas, watermelon, cantaloupe, oranges, a potatoes, spinach, and zucchini. Research has shown that people who eat more potassium rich foods have lower blood pressures than those who do not.

• Go for low-sodium cheeses, yogurt and low-fat varieties of milk and avoid regular cheeses and milk products

• Eat more fresh fruits and vegetables. Use low-sodium tomato juice, low-sodium vegetable juices and avoid canned vegetables and vegetables frozen in sauce.

• Try and eat fresh or frozen lean meats, fish, poultry, unsalted pork, water packed tuna and salmon without added salt, low sodium peanut butter and unsalted nuts and seeds. Avoid eating processed meats, smoked meats, cold cuts, hot dogs, sausage and bacon.

• Stress may also affect blood pressure. Exercise and try relaxation techniques if you suffer from stress as they do wonders.