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High Blood Pressure Diet - Important Tips.
Following a high blood pressure diet is important for anyone that is concerned about his or her
health, especially heart health. As the heart pumps blood through the body the pressure that is
required to do so is blood pressure. There are two readings when blood pressure is measured.
Diastolic pressure is measured when the heart is between beats, and systolic pressure is when
the heart pumps blood through the body. Hypertension, or high blood pressure, is often called the
silent killer because symptoms are usually not noticeable except for a dizzy feeling or slight
headache. There are steps that you can take to control your blood pressure, most notably through
diet and exercise.
There are factors that put people at a higher risk of developing high blood pressure. These include
inactivity, excess weight, alcohol consumption, smoking, stress, lack of sleep, and an unhealthy
diet. High blood pressure can be controlled with medication, but choosing a healthy lifestyle should
be the first step. Those that want to reduce their risk of developing high blood pressure should
follow an exercise routine and a healthy eating plan.
One of the most important foods that should be regulated is sodium intake. Sodium naturally
occurs in fruits and vegetables and is required for our bodies to function. The problem with sodium
is that most people simply consume too much of it. It is scientifically proven that a reduction of
sodium intake can indeed lower blood pressure. It is recommended that sodium be limited to no
more that 2,400 mg per day for a healthy person. That works out to be only one teaspoon of salt
per day. Those following a low sodium diet should limit their sodium to less than 2,000 mg per day.
In 2010, the American Dietetic Association is recommending a much lower number of only 1500
mg of sodium per day, to anyone over the age of 51, or you are black, or have high blood
pressure, or have diabetes, or chronic kidney disease. This figure includes all salt and sodium that
is eaten or consumed (including liquids), either in processed foods or if added at the table or when
cooking. It is important to read the labels on the food you are purchasing and make an effort to
only buy foods that contain less than 500 mg of sodium per serving (per meal).
Typical foods that are high in sodium include:
Baked items: pastries, biscuits and bread
Canned foods
Pre-made foods: pizzas, frozen dinners, and packaged food
Most cheeses
Bacon, mayonnaise based salads, lunch meats, smoked meats, and canned meats like tuna or
chicken
Snack foods - French fries, chips, crackers, pretzels

2. Condiments - Pickles, olives, relish, mayonnaise, catsup, mustard, salad dressings, bbq sauce,
steak sauce, soy sauce, teriyaki sauce
Fast food
Following a blood pressure diet will help maintain a healthy blood pressure level. It is also
important to stay active and maintain proper fluid levels. If you are dehydrated the sodium level of
your body will increase because your body is trying to hold all the water it has. The body retains
the sodium because sodium has the ability to help cells hold water. This increase in sodium
causes blood pressure to increase. For proper blood pressure control it is recommended to drink
at least two liters (about 9 cups) of water per day (not softened water). Unfortunately, most of us (it
is estimated over 75%) are chronically dehydrated.
Remember that one of the most vital points of the high blood pressure diet is the reduction of your
daily sodium intake. This can be accomplished by making the right choices in the foods you eat
and drink. Today, with the increasing number of salt substitutes, salt free seasonings and heart
healthy recipes available, eating healthy and choosing to follow a low sodium diet has never been
easier.
And now for more low sodium tips and information I invite you to sign up for our FREE Season It
Newsletter when you visit Benson's Gourmet Seasonings at
http://BensonsGourmetSeasonings.com
Click here to get more free information about low sodium, including a low sodium diet, low sodium
cooking tips, salt free seasonings, salt substitutes and low sodium recipes. You'll learn how you
can use seasonings, fresh herbs, fresh fruits & vegetables, olive oil, nuts, vinegars, wine and
different cooking techniques to flavor your food without adding salt and sugar. You'll find out how
to get more flavor than you ever thought possible.
From Debbie Benson owner of Benson's Gourmet Seasonings with over 30 years experience
promoting salt free seasonings. Loving to cook and being salt free most of my life by choice, I
have learned a lot of tips and tricks to create flavor without salt and sugar that seems to be in
everything these days.
Article Source:http://EzineArticles.com/?expert=Debbie_Benson
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