5 Smart Ideas for Controlling Your Blood Pressure Naturally

High blood pressure, or hypertension, is called the “silent killer” because you can have no symptoms while the pressure builds up to dangerous levels in your blood vessels. The first time you might realize that you have a serious problem is when you have a stroke.

While a stroke is a common outcome of high blood pressure, it is not the only consequence. It can also lead to a heart attack, vision loss and kidney disease. But these outcomes are not inevitable. You have the power to make changes in your diet and lifestyle that can reduce your blood pressure and minimize the risk of having a heart attack, stroke or other serious outcome.

Needless to say, ‘Prevention is better than cure.” So, here are a few things that you can do to lower your health risks:

Know your family history. If a parent or sibling suffers from high blood pressure, you may be at increased risk. So, monitor your blood pressure regularly and take steps to reduce your chances of developing high blood pressure.

Watch your weight. Being obese is a risk factor for high blood pressure. You can lower that risk by losing weight. If you have already been diagnosed with high blood pressure, losing as little as 5 to 7 percent of your body weight could help to reduce your risk.

Modify your diet. Studies show that what you eat can affect your blood pressure. In particular, if you are salt-sensitive, eating foods that are high in salt or sodium can cause a potentially serious increase in your blood pressure. Keep your sodium intake low to prevent a potentially fatal outcome.

Try the DASH (Dietary Approaches to Stop Hypertension) diet. This diet emphasizes foods that are high in fiber, magnesium and potassium and limits foods that are high in refined carbohydrates, trans fats and saturated fats. Fruits and vegetables are at the core of the DASH diet.

Be active. Physical activity can help to control your blood pressure several ways. One way is by promoting weight loss if you are overweight. Exercise also helps to open the blood vessels to allow oxygen-rich blood to flow to the vital organs to boost performance.

Note: The information provided on this blog is for education and information purposes only and is not intended to diagnose or treat any medical condition. Please consult your personal healthcare provider before making any major changes to your treatment protocol. And consult a registered dietitian for guidance regarding changes to your diet.

Western Diet Reduces Kidney Function

Overview

If you are consuming the standard Western/American diet, you might already know that it is associated with an increased risk of obesity. This dietary pattern has also been shown to increase the risk of heart disease and stroke.

Dietary Patterns

The Western diet is generally high in red meat, highly processed meats, saturated fats and sweets. The Western diet is also high in sodium. On the other hand, the DASH diet is high in fruits, vegetables and whole grains.

Kidney function

In a study by Daniel I. Feig, et al., reported in the American Heart Association journal, Hypertension, May 2006, the researchers observed a decline in kidney function associated with the Western dietary pattern. In contrast, the authors reported that a DASH-style diet may be protective against kidney disease.

Significance

The decline in kidney function could lead to kidney failure and ultimately result in the need for dialysis or a kidney transplant. You may be able to prevent this outcome by avoiding foods that can damage your kidneys and choosing foods that are protective against kidney damage. Protective foods include those associated with the DASH diet, particularly fruits, vegetables and whole grains.

References

Hypertension

American Journal of Kidney Disease 2011; 57: 245-254. Abstract

___________________________

If you need help in planning your renal diet, talk to a registered dietitian. Search online or go to the American Dietetic Association website and click on the link to find a dietitian. 

_____________________

Did you read the Daily Diet Guide for today?

Reduce Your Blood Pressure with A Low-Salt Diet

Overview
Eating too much salt, or more specifically sodium, can lead to high blood pressure and other serious health problems. For this reason, health experts recommend that adults in the US limit the amount of sodium they consume to about 2300 milligrams. But that's easier said than done, since much of the foods that Americans eat are highly processed and contain large amounts of salt.

3 Good Reasons to Limit Your Salt Intake

1. Prevent high blood pressure
2. Reduce your risk of having a stroke or other cardiovascular event
3. Avoid costly prescription drugs and the potential side effects that these drugs may have

How to Reduce Your Salt Intake
Prepare meals from scratch. When you prepare your own meals, you get to control just how much salt goes in and therefore, how much salt you consume.

Read food labels. Many commercially processed foods have large amounts of added in order to preserve the food. You can learn more about what's in the foods you buy by reading the label. Avoid foods that contain large amounts of sodium. A good cut-off point would be 7 percent of daily value for sodium per serving.

Eat out less frequently. When you eat out, you have little or no control over how much salt goes into the foods you eat. So, your best bet is to cut back on how often you eat out and be selective when you do.

Try the DASH diet. A number of studies show that the DASH (Dietary Approaches to Stop Hypertension) diet is a safe and effective way to reduce blood pressure, without prescription drugs. This diet focuses on reducing the intake of foods that are high in sodium and encourages consumption of a diet that is rich in whole grains, fruits, vegetables, low-fat dairy, fish, nuts and seeds.

Try the Mediterranean diet. The Mediterranean diet is also a healthy alternative to the standard, high-sodium American diet.

Summary
If you have high blood pressure, you might want to consider cutting back on the amount of salt you consume daily. The DASH diet and the Mediterranean diet are smart alternatives to the high salt.high sodium diet that most Americans consume.

Note: Always consult your doctor and a registered dietitian when making major changes to your diet in the face of any chronic disease that might require prescription drugs.