Managing High Blood Pressure

As blood circulates through the body, it exerts varying degrees of force on the walls of the arteries; this is called blood pressure. And, high blood pressure is when it is pumping at higher pressure than normal.

High Blood pressure is also known as a "silent killer" as many people may have no noticeable symptoms.

Diet plays an important role in prevention and treatment. Here are simple things which can keep your blood pressure in control:

1. Cut down your salt intake:

Avoid adding salt and avoid pickled and most processed foods, which are usually loaded with salt. Before buying canned and processed foods read labels carefully for term "sodium" to find hidden salt.

2. Cut on foods with high saturated fats. Include dairy products such as low fat milk and other reduced fat dairy products.

3. Avoid canned and other processed food which has higher sodium content.

4. If you drink, then drink in moderation:
The US guidelines recommend that a man younger than age 65 should have 2 drinks a day or one drink a day if you're a woman or older than age 65.

5. Well balanced diet with fresh fruits and vegetables, dried fruits, legumes to help ensure normal blood pressure.

6. Overweight? Shed off extra kilos:
Being overweight increases your risk of hypertension and all you have to do is shed off those extra kilos to return blood pressure to normal. For this exercise regularly.

7. Cook with spices and herbs:
Instead of adding salt in your cooking you can try fresh and dried spices and herbs, such as garlic, basil, oregano, parsley, thyme,black and red pepper and onion and garlic powders.

8. Choose lean cuts of meat. Grill them instead of frying.

9. Avoid eating fatty food.