Controlling blood pressure: Eating healthy diet
If you want to succeed in controlling blood pressure, you need to be mindful of what you’re eating. Experts at AWAREmed health and wellness resource center under the leadership of doctor Dalal Akoury MD agrees that foods rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can be very helpful in lowering your blood pressure by up to 14 mm Hg. We appreciate that it isn’t easy to change your eating habits all over sudden; the following suggestions can help you cope:
Keep a food diary – having a record of what you eat is very important, it can shed surprising light on your true eating habits. Keenly observe what you eat, to what quantity, when you eat and why.
Consider boosting potassium – Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, like fruits and vegetables, rather than supplements. This is one area where doctor Akoury will advise about the potassium level that’s best for you.
Be a smart shopper – Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
Controlling blood pressure: Reducing sodium in your diet
Sodium can be very unhealthy in this line and its reduction is important. Take note that even a small reduction of sodium in your diet can reduce blood pressure significantly (by 2 to 8 mm Hg). The recommendations for reducing sodium are:
- Limit sodium to 2,300 milligrams (mg) a day or less.
- A lower sodium level 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.
The following guide lines will be helpful in decreasing sodium in your diet:
Track how much salt is in your diet – Keep a food diary to estimate how much sodium is in what you eat and drink each day.
Read food labels – If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
Eat fewer processed foods – Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
Don’t add salt – Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
Ease into it – If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
Controlling blood pressure: Limit your alcohol consumption
Finally, alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. Nonetheless, that protective effect will be lost if you drink too much alcohol. Because of the addictiveness of alcohol, one shouldn’t start drinking as a way to lower your blood pressure if you’ve not been drinking. There’s more potential harm than benefit to drinking alcohol. Finally, the key of unlocking the problem of blood pressure rest in losing weight. This is what the experts at AWAREmed Health and Wellness Resource Center does best. All you need to start the journey of recovery is to schedule an appointment with doctor Akoury today.