Hypertension, or
high blood pressure, is caused by a number of factors: genetic susceptibility,
ethnicity, diet, exercise and stress. While an individual cannot control their genetics,
adjusting lifestyle factors can help to
decrease blood pressure.
According to the Centers of Disease
Control and Prevention, the average American consumes over 3400 mg of sodium a
day…
Decreasing sodium intake helps 6 out of 10 people reduce blood pressure. These individuals deemed
“salt-sensitive”, tend to be of African American decent.
The remaining 40% of
people with hypertension do not see a benefit from sodium restriction
alone.
The dietary change that does seem to be effective for more
individuals is increasing intake of potassium-rich foods. The American
Heart Association supports increasing intake of potassium-rich foods as a means
to control blood pressure. Potassium is high in fruits, vegetables, beans and
nuts/seeds.
The following tips provide practical ways to reduce sodium
intake and amp up potassium.
·
When dining out and cooking meals at home,
consider flavoring foods with spices
or herbs to pump of flavor without
salt.
·
Politely request restaurants to hold the salt
while preparing your meal and serve all dressings and sauces on the side.
·
Reduce your portions and frequency of eating
fried and packaged foods.
·
Eat fruits or vegetables at every meal and
snack. Be sure to eat the skin as
for most produce, this is where potassium is concentrated.
·
Limit prepackaged foods, as they tend to be high
in sodium and low in potassium.
·
Match sodium intake with potassium. Having a 1:1
ratio of both minerals helps to control blood pressure.
·
Adequate hydration is also important for
managing blood pressure. Aim for half your weight in ounces of fluid daily (80
oz for 160 lb person).
In addition to dietary changes, regular exercise and stress
management also play a role in treating and preventing hypertension.
Instead of a lifestyle overhaul, pick one or two goals to focus on and once
those become a habit, move on to the next goal to conquer.
Sources:
CDC: Americans Consume Too Much Salt - http://www.cdc.gov/features/dssodium/
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