Hypertension
Have you ever felt that throbbing pressure inside you when forced to submit your projects on time or when you are nearing the deadline for the targets in this corporate world? Nowadays there is an increasing need for perfection and productivity in all fields of life regardless of profession and age. Lack of exercise along with high levels of stress can lead to hypertension.
Types of HYPERTENSTION
Hypertension is often considered as a silent killer since this can persist without any symptoms for many years. When we are in the doctor’s room with some other health issues, we may also be surprised that we are also Hypertensive.
There are two types of hypertension.
- Primary Hypertension
- Secondary Hypertension
Primary Hypertension:
It can be developed over many years of time and there need not be any particular reason for developing them.
Secondary Hypertension:
This can be caused due to many below factors.
- Diabetes Mellitus
- Hypercholesteremia
- Tumours formed in the body
- Due to the usage of certain medications
- Failure of the kidneys to function properly
Apart from these reasons, there can be other reasons also for developing Hypertension.
Diet in Hypertension-DASH
DASH Diet can be safely followed for patients having hypertension. DASH indicates Dietary Approaches to Stop Hypertension.
DASH Diet emphasizes Vegetables, Fruits and Low Fat Dairy, with a moderate intake of whole grains, nuts, poultry and fish.
Many scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces the salt intake and it focuses mainly on fruits and vegetables. The diet is very low in Red Meats, Salt, added sugars and fat.
Let us see what all can be followed in this diet.
- Add fruits and Vegetables to your diet in a day. The minerals like Potassium and Magnesium contained in them can reduce the hypertension and also it can aid in the proper functioning of the heart.
- Reduce the intake of salt to not more than 1 to 1.25 teaspoon (4 to 5 Grams). The amount allowed can depend on your current health condition. However, it is not wise to totally cut down the intake of salt since it can affect the sodium levels in your body. Total Sodium Restriction must be followed only when your doctors recommend it depending on multiple factors.
- Low fat milk and dairy products can be used.
- Lean Meat, chicken and fish are preferred. But the usage of red meats should be reduced and instead skinless chicken can be used. Trim away the skin and this should be grilled, baked, roasted or broiled instead of frying in oil or butter.
- Fatty fishes which contain Omega-3 Fatty Acids like Sardines, Salmon, Anchovies, Mackerel, Herring, Tuna etc can be included in your diet. These are excellent options for a healthy heart too.
- Moderate usage of Nuts and Seeds should also be encouraged.
Foods to be Avoided:
- Canned and processed foods.
- Pickles, sauces, dried fish and meats.
- Reduce the amount of Coffee if you are frequently having it in a day. Caffeine in coffee can slightly raise your blood pressure temporarily.
- Drinking too much Alcohol can raise your blood pressure.
- Cut Back on added sugars which has no nutrients but only added calories.
- Avoid the trans fats and Saturated fats that are commonly seen in the processed foods.
Make exercise a part of your day since it has a positive impact on your health. Regular exercise can assist you in lowering your blood pressure.