How Does Diabetes Impact Blood Pressure
Untreated or unmanaged diabetes leads to chronically high blood sugars. When excess sugar is circulating through our blood, eventually our small blood vessels are damaged. When our blood vessels are injured, they stiffen and narrow, which eventually leads to high blood pressure. Because both diabetes and high blood pressure can be present without obvious symptoms, it’s best to seek regular and preventive medical care with your primary care provider. Of course, living a healthy lifestyle with regular exercise and a nutritious diet is a great prevention strategy too!
Eat Less Meat More Plant
Meat is unhealthy for people with high blood pressure. It includes unhealthy fats and has higher calories. Whereas plant-based foods are filled with nutrients and fibers. Plant-based foods like vegetables and fruits can benefit in several ways. They help in losing weight, lowering cholesterol levels, and managing blood pressure. Therefore, in a high blood pressure diet, meat is excluded and plant-based foods are adopted.
One should also track how much they eat. Whole fruits, green vegetables, and whole grains reduce the sodium intake and saturated, trans fat intake as well.
How To Understand High Blood Pressure Readings
The blood pressure reading is denoted in two numbers:
- Systolic pressure This is the top number that depicts the pressure in the arteries when the heart beats and pumps out blood.
- Diastolic pressure- This is the bottom number in the reading that tells pressure in the arteries between beats of the heart.
For example- the normal blood pressure of a person is 120/80. Here 120 is the systolic pressure and 80 is the diastolic pressure.
Blood pressure can be subdivided into 5 categories based on how much pressure is increased.
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Diagnosis Of High Blood Pressure
Diagnosing high blood pressure is easy, taking a blood pressure reading is enough to detect blood pressure. If your blood pressure comes more than normal, then the doctor will perform other tests and further readings over few weeks. Several factors affect your blood pressure in daily life. Therefore, the blood pressure reading is done several times to call it hypertension. The blood pressure fluctuates minorly throughout the day. For example, if youre stressed your blood pressure may vary for a being.
If your blood pressure remains high, then the doctor will perform other tests to figure the possible causes or underlying conditions. These tests could be:
- Urine test
- Electrocardiogram Test- of your hearts electrical activity
- Ultrasound of your heart
- Ultrasound of kidneys
These tests will help in diagnosing any secondary diseases that might be causing high blood pressure. If your blood pressure is already quite high, the doctor will check the effects on your internal organs. After this, the doctor will begin your treatment. The doctor will tell you to make some lifestyle changes.
How To Know Your Blood Pressure
1. Low blood pressure
When your top reading or systolic pressure is less than 90 or bottom reading or diastolic blood pressure is less than 60 then it is Low Blood Pressure or Hypotension. Not getting enough fluid, blood loss, medications, and also other medical conditions can be the reason for low blood pressure.
2. Normal blood pressure
The normal blood pressure range is less than 120 on top and less than 80 on the bottom
3. Prehypertension
The reading range 120-139 on the top and 80-89 on the bottom is the pre-stage of High blood pressure.
4. High Blood Pressure Or Hypertension
High blood pressure has two stages. If the top reading is 140-159 and the bottom is 90-99, you are in stage 1. Moreover, if the upper one is 160 or higher and 100 or more on the bottom, it is stage 2 of Hypertension
5. Isolated Systolic Hypertension
In older adults, sometimes the upper reading is 130 or higher, but the lower is less than 80. This problem is called Isolated Systolic Hypertension. It occurs mostly due to age-related stiffening of the major arteries.
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Food Items You Can Easily Consume
Additional Diet Tips For Blood Pressure Control
- Having a meal plan for high blood pressure and planning your meals in advance can help you make healthy diet choices that improve your blood pressure and heart health.
- Try to record your food intake in a journal or an app on a daily basis. This can help you track your fibre, potassium, sodium, and fat intake.
- Instead of salt, use more spices like ginger, garlic, cinnamon, cumin, etc. along with fresh or dried herbs to make your food more flavourful. This will help you keep your salt intake within the recommended range of 6 g a day.
- Instead of deep-frying food in fats like oil, butter, or ghee, use cooking techniques like grilling, roasting, air-frying, sauteing, etc. to prepare your food. This will help cut down on your saturated fat intake and keep your cholesterol levels in check.
- Eat fresh fruit or dark chocolate for dessert instead of sweets or baked goods that are high in added sugars. This will help you avoid inflammation caused by high blood sugar levels.
- Snack on homemade snacks like popcorn or makhana instead of store-bought chips or namkeen. This will lower your intake of saturated and trans fats, thus lowering your blood cholesterol levels.
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What Exactly Happens In Hypertension
We all know that our arteries and veins carry blood to all parts of the body.. The pressure exerted in your arteries and veins as blood passes through the vessels is called blood pressure. The normal blood pressure range is 120/80 mm/Hg. When the blood pressure exceeds the normal range, it is called high blood pressure.
Obesity And High Blood Pressure In Children
Risk factors for high blood pressure in children include obesity and a family history of high blood pressure. Other risk factors may include medical problems such as hormonal abnormalities, narrowing of the aorta, sleep apnea or other sleep disorders.
Obesity is considered the primary risk for high blood pressure in children. Not only does being obese put your child at risk for high blood pressure, but also for a range of other health problems such as heart disease and diabetes.
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Diet Chart For Dash Diet For Hypertension
Hypertension or high blood pressure is the excessive force exerted on the blood vessels due to the speedy work of heart pumping the blood. Hypertension is characterized by the blood pressure above 140/90 mmHg. It is important to keep a check on your blood pressure by regular medical checkups, diet control, and proper medications. Caused by various reasons like smoking, obesity, lack of exercise, stress, old age, genetics, etc.
Hypertension can be brought under control with dash diet for hypertension:
Dash Diet: Recommended Servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.
Heres a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
- Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
- Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
- Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
- Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
- Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
- Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes .
- Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
- Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
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How To Control High Blood Pressure
Though medications are effective in controlling your blood pressure, your doctor will prescribe a blood pressure diet chart to minimize your pressure. Your doctor will recommend starting the DASH to improve your condition. The diet is simple and you can easily follow it.
Several medical studies have proved that people, who followed the DASH diet, reduced their blood pressure within 2 weeks.
Do I Have To Exercise To Lose Weight
Interestingly, experts have shown exercise appears to help you keep the weight off! According to a study reported in the American Journal of Clinical Nutrition, women who exercised as part of a weight loss program were less likely to regain weight. Its important to find a way to enjoy physical activity, and get advice on how to exercise without pain. A proper exercise plan created by Certified Personal Trainers, and small, sustainable goals is the key to successful weight loss.
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Diet Chart For Hypertension Patients In India
Mr. Patel works in a private company in Ahmedabad. He is a foodie and is fond of licking his fingers after finishing his food. Mr. Patel was diagnosed with hypertension over the past few months. His blood pressure was on the higher side when he consulted a doctor. The doctor prescribed him some medications and also advised him to follow a special diet chart for hypertension.
If your blood pressure is above 140/90, then it is considered hypertension and it is considered severe if the pressure is above 180/120. Sometimes people with high blood pressure have no symptoms. If your blood pressure readings are showing 140/90 or higher constantly over several weeks, then you are certainly hypertensive.
If you are suffering from blood pressure, this high pressure puts an excess strain on your heart and blood vessels. As a result, you will become more susceptible to a heart attack or stroke. Too much high blood pressure may damage your heart and kidney and is also linked to some forms of dementia. People may get blood pressure without any particular reason.
What To Eat To Lower Cholesterol
Eating more fiber should be on the top of the list of simple ways to lower cholesterol. You can eat more fiber by simply swapping your white pasta for whole grain, or snacking on a pear instead of a packaged sugar cookie. Fiber helps lower cholesterol by trapping excess cholesterol in the gut. Fiber holds cholesterol captive, then excretes it the next time you visit the porcelain throne. By doing this, fiber reduces how much cholesterol can get absorbed into the bloodstream, ultimately helping to lower your cholesterol.
Simple Ways to Eat More Fiber
- Add vegetables to your egg creations
- Top oatmeal with fresh or frozen berries
- Dip vegetables in hummus for a satisfyingly crunchy snack
- Serve a salad with every dinner
- Sneak finely chopped vegetables into chili, curry, pizza, and soup
- Include peas in your soup, curry, or omelet
- Roast Brussel sprouts as a side dish for dinner
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Lifestyle Changes To Control High Blood Pressure
Your daily habits and the environment that you live in affect your blood pressure. If your blood pressure is high then you may think medicine only can bring the number down. But thats not true. Along with medicine and high blood pressure diet, lifestyle plays a part in treating high blood sugar. A healthy lifestyle like taking high blood pressure diet will help you in lowering your blood pressure. Here are some changes you can make in your daily life to improve your blood pressure level:
Should A Person Add Carrots To Their Dash Diet
Although the DASH diet includes fruits, vegetables, and whole grains, as per research, carrots reduce systolic blood pressure but do not affect diastolic blood pressure.
Although the DASH diet includes fruits, vegetables, and whole grains, as per research, carrots reduce systolic blood pressure but do not affect diastolic blood pressure.
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Lentils And Other Pulses
Lentils provide protein and fiber, and say they can benefit the blood vessels of people with hypertension.
The authors of an analyzed the effects of a pulse-rich diet on rats. The rats consumed a diet that was 30% pulses, including beans, peas, lentils, and chickpeas. Consuming pulses appeared to decrease levels of blood pressure and cholesterol.
A of human trials, with a total of 554 participants, found that consuming pulses may lower blood pressure in people with and without hypertension. However, the authors note that more studies are necessary.
People can use lentils in many ways, including:
- as an alternative to minced beef
- adding bulk to salads
- as a base for stews and soups
Indian Lunch For Hypertension
- One bowl of dahibhindi with two bajra rotis.
- One bowl of brown rice and sambar, rasam, or dal made with green leafy vegetables.
- One bowl of dalia pulao with rajma curry.
- One portion of grilled or poached skinless chicken with boiled brown rice.
You can start your meal with a bowl of salad made with roasted chickpeas, tomatoes, cucumbers, onions, carrots, and any other vegetables of your choice.
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How Does Diet Impact High Bp
Hypertension results from long-term consumption of food items with high salt content. Excessive sodium holds extra water and washes away the salt from your body, resulting in a rise in blood pressure. Further, the added water puts stress on your heart and blood vessels.
Additionally, foods with a higher concentration of sugar and saturated or trans fats can increase blood pressure.
That said, potassium can cancel out the effect of sodium if taken in the right proportion. Therefore, it is imperative to include potassium-rich meals as food for high blood pressure individuals.
At the same time, there are a number of food items that are harmful to a hypertension patient. Lets now delve into the food that you must avoid as a patient with high BP.
To conclude, there are several food items that have a positive or negative impact on the health of a hypertension patient. Therefore, choosing a diet containing food for high blood pressure patients is imperative to keep your health in check.
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