Hypertension, or high blood pressure, is one of the most common cardiovascular ailments around the world. Currently afflicting millions of people globally, hypertension needs proper care and monitoring, the lack of which could even trigger a stroke. Hypertension is a condition where the force of blood against your artery walls is abnormally high. The normal blood pressure range is 120/80 mmHg if your BP is consistently above this range or close to 140/100, you are at high risk of developing hypertension. To manage hypertension, you must never skip your medicines. To ensure your blood pressure levels are stable, you should also be very conscious about your diet. You never know, what could get your BP levels racing.
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Here are some diet mistakes you should be very careful about
1. Steer clear of excessively salty food. Excess sodium can disrupt the intricate water balance in the body, which may put extra pressure on blood vessels. This can cause your blood pressure levels to spike. Try to gradually limit your salt intake, if you have been a fan of salty curries and stews, try to bring down the salt used in preparation. Instead of table salt, use rock salt, a healthier heart-friendly alternative to salt.
2. Not having enough fibre-rich, seasonal foods is also one common diet mistake. Supplement your diet with enough fibre-rich seasonal fruits and veggies. Studies suggest that potassium and fibre-rich diets reduce the risk of stroke and heart disease.
3. Do not have processed food and junk food. Processed food like sausages and fries tend to form plaque on blood vessels which restricts smooth flow of blood and cause your blood pressure levels to rise. Fried and high salty foods like samosa and pakodas up the risk of high cholesterol; therefore, it is a good idea to give away junk and processed food completely.
4. Have more potassium-rich foods. While you are limiting your salt intake, make sure you have enough of potassium-rich fruits and vegetables. Potassium acts as a vasodilator; it negates the ill-effects of sodium. Potassium helps you expel extra sodium in your system through your urine. Some of the high potassium foods you can include in your diet are bananas, spinach, guavas, flaxseeds, ajwain etc.
5. Monitor your alcohol intake. Drinking too much alcohol can raise blood pressure levels. According to a study of more than 17,000 U.S. adults conducted by American College of Cardiology moderate alcohol consumption — seven to 13 drinks per week could also surge your BP levels.
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