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This article is all you need to know about high blood pressure. Understanding the disease is the first step for you to be able to prevent and control it most effectively. Do not ignore this article; it can change the life of you or your loved one in the future.
An essential part of healthy eating is choosing foods low in salt (sodium chloride) and other forms of sodium. Using less sodium is vital to keeping blood pressure at a healthy level.
Most Americans use more salt and sodium than they need. Some people, such as African Americans and older people, are susceptible to salt and sodium and should be careful about how much they consume.
Most Americans should consume no more than 2.4 grams (2,400 milligrams) of sodium daily. That equals 6 grams (about one teaspoon) of table salt daily. For someone with high blood pressure, the doctor may advise less. The 6 grams includes all salt and sodium consumed, including that used in cooking and at the table.
Before trying salt substitutes, you should check with your doctor, especially if you have high blood pressure. These contain potassium chloride and may harm those with certain medical conditions.
Table 9 offers some tips on choosing and preparing foods low in salt and sodium.
You can make your food spicy without salt and sodium with herbs, spices, garlic, and onions. There’s no reason why eating less sodium should make your food any less delicious! See Table 10 for some great ideas on using spices.
Experiment with these and other herbs and spices. To start, use small amounts to find out if you like them.
Shopping for Foods That Will Help You Lower Your Blood Pressure
By paying close attention to food labels when you shop, you can consume less sodium. Sodium is found naturally in many foods. But processed foods account for most Americans’ salt and sodium. Processed foods high in salt include regular canned vegetables and soups, frozen dinners, lunchmeats, instant and ready-to-eat cereals, salty chips and other snacks.
Use food labels to help you choose products that are low in sodium. Box 11 shows you how to read and compare food labels. As you read food labels, you may be surprised that many foods contain sodium, including baking soda, soy sauce, monosodium glutamate (MSG), seasoned salts, and some antacids.
Easy on the Alcohol Drinking too much alcohol can raise blood pressure. It also can harm the liver, brain, and heart. Alcoholic drinks also contain calories, which matters if you are trying to lose weight. If you drink alcoholic beverages, drink only a moderate amount—one drink daily for women and two for men.
What counts as a drink?? • 340ml of beer (regular or light, 150 calories) • 142ml of wine (100 calories), or • 42ml of 80-proof whiskey (100 calories).
Manage Your Blood Pressure Drugs
If you have high blood pressure, the lifestyle habits noted above may not lower your blood pressure enough. If they don’t, you’ll need to take drugs.
Even if you need drugs, you still must make lifestyle changes. Doing so will help your drugs work better and may reduce how much of them you need.
There are many drugs available to lower blood pressure. They work in various ways. Many people need to take two or more drugs to bring their blood pressure down to a healthy level.
See Table 12 for a rundown of the main types of drugs and how they work.
When you start on a drug, work with your doctor to get the right drug and dose level. If you have side effects, tell your doctor so the drugs can be adjusted. If you’re worried about cost, tell your doctor or pharmacist — there may be a less expensive drug or a generic form you can use instead.
You must take your drugs as prescribed. That can prevent a heart attack, stroke, and congestive heart failure, a severe condition in which the heart cannot pump as much blood as the body needs.
It’s easy to forget to take medicines. But just like putting your socks on in the morning and brushing your teeth, taking your medicine can become part of your daily routine.
See Table 13 for some tips that will help you remember to take your blood pressure drugs.
You can be taking drugs and still not have your blood pressure under control.
Everyone — and older Americans in particular — must be careful to keep their blood pressure below 140/90 mmHg. If your blood pressure is higher than that, talk with your doctor about adjusting your drugs or making lifestyle changes to bring your blood pressure down.
Some over-the-counter drugs, such as arthritis and pain drugs, and dietary supplements, such as ephedra, ma haung, and bitter orange, can raise blood pressure. Be sure to tell your doctor about any nonprescription drugs you’re taking and ask whether they may make it harder for you to bring your blood pressure under control.
Action Items To Help Lower Your Blood Pressure
Remember—You Can Do It!
1
Be physically active – Engage in physical activity for 30 minutes on most days of the week. – Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
2
Follow a healthy eating plan – Set up a healthy diet with foods low in saturated fat, total fat, and cholesterol and high in fruits, vegetables, and low-fat dairy foods such as the DASH diet. – Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement. – If you are trying to lose weight, choose an eating plan that is lower in calories.
3
Drink alcohol only in moderation – Besides raising blood pressure, too much alcohol can add unneeded calories to your diet. – If you drink alcoholic beverages, have only a moderate amount—one drink daily for women and two for men.
4
Reduce sodium in your diet – Choose foods that are low in salt and other forms of sodium. – Use spices, garlic, and onions to add flavour to your meals without adding more sodium.
5
Take prescribed drugs as directed – If you need drugs to help lower your blood pressure, you must still follow the abovementioned lifestyle changes. – Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
6
Take prescribed drugs as directed – If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned above. – Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
Questions To Ask Your Doctor If You Have High Blood Pressure
What is my blood pressure reading in numbers?
What is my goal blood pressure?
Is my blood pressure under adequate control?
Is my systolic pressure too high (over 140)?
What would be a healthy weight for me?
Is there a diet to help me lose weight (if I need to) and lower my blood pressure?
Is there a recommended healthy eating plan to help lower my blood pressure (if I don’t need to lose weight)?
Is it safe for me to start doing regular physical activity?
What is the name of my blood pressure medication? Is that the brand name or the generic name?
What are the possible side effects of my medication? (Be sure the doctor knows about any allergies and other medications you are taking, including over-the-counter drugs, vitamins, and dietary supplements.)
What time of day should I take my blood pressure medicine?
Should I take it with food?
Are there any foods, beverages, or dietary supplements I should avoid when taking this medicine?
What should I do if I forget to take my blood pressure medicine at the recommended time? Should I take it as soon as I remember or wait until the next dosage is due?
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