DIET IN HYPERTENSION

 

Heart disease covers a range of disorders which affect our arteries, blood vessels, or the heart, leading to narrowed or blocked arteries and preventing the heart from pumping blood efficiently, thereby leading to hypertension. Hypertension is persistent blood pressure above normal i.e. 140 mm Hg systolic and 90 mm Hg diastolic.

 

 

Some of the common causes for high blood pressure include:

 

Ø      Positive family history

Ø      Overweight and obesity.

Ø      High sodium intake in the form of increased salt intake or processed foods.

Ø      Sedentary lifestyle

Ø      Excessive alcohol consumption.

 

 

Food is one of the most important elements of life. Not only the amount of food we eat, but also the different food groups we eat, make a significant impact on our health. Thus, controlling diet and lifestyle changes are critical in the effective treatment of high blood pressure.

 

 

Nutrients to fight Hypertension / Protective nutrients for hypertension:

 

Ø   Potassium: Many studies support the fact that regular consumption of potassium rich foods can help to lower and control blood pressure. Good sources of potassium include fruits and vegetables like potatoes, spinach, tomatoes, bananas, oranges and dry fruits.

 

Ø   Calcium: Calcium is needed for contraction and relaxation of heart muscles, thereby making it an essential nutrient for fighting hypertension. Low fat milk, yogurt, green leafy vegetables, almonds and tofu form some of the good sources for calcium.

 

Ø   Fiber: High fiber helps to lower systolic and diastolic blood pressure. Whole cereals and pulses, daals, peas, soybean, fruits and vegetables, wheat bran, oat bran etc. contribute to increased fiber intake.

 

Ø      W-3 Fats: Oils rich in PUFAs have been acknowledged to have great health benefits, these include w-3 fatty acids. Good sources of w-3 fats include mustard oil, wheat, rajmah. Lobia flax seeds, methi seeds, soybean, and walnuts.

 

Ø      Magnesium: Magnesium deficiency leads to low levels of calcium and potassium in the blood as well as changes in the heart and circulatory system, thus making magnesium an important part of our diet during hypertension. Whole grains, pulses, daals, spinach, whole wheat bread, nuts and tofu are some of the good sources of magnesium.

 

Dietary Approaches to Stop Hypertension (DASH DIET):

 

A large clinical study tested the effect of diet on patients with elevated Blood Pressure. Participants ate a diet rich in fruits, vegetables, and low fat dairy products. They avoided red meats, sweets, and sugar rich drinks. The DASH diet provided high amounts of fiber, potassium and magnesium. The study participants exhibited lowered blood pressure and cholesterol levels.

 

In a second study, participants decreased consumption of sodium and salt. Some participants followed the DASH diet, while remainder ate typical American diet. Results showed that lowered sodium intake led to reduced blood pressure levels in both the groups but the group that followed DASH diet had the most significant results.

 

 

 

General guidelines for controlling Blood pressure:

 

1.      Achieve ideal body weight.

2.      Limit salt intake.

3.      Reduce total fat intake to not more than 3-4 teaspoons in a day.

4.      Use cold pressed oils like olive oil, mustard oil etc. or blended oils.

5.      Reduce animal fat intake.

6.      Limit alcohol intake to not more than 60 ml per day.

7.      Limit intake of caffeine to not more than 2 cups of tea and 1 cup of coffee.

8.      Use variety of seasonal fruits and vegetables. Include 6-9 servings of these in the daily diet. 1 serving is equal to half a cup.

9.      Include herbs, green and herbal tea, and vegetables like celery, nettle (bichoo booti), lauki juice, cucumber, garlic, green coriander and parsley as they have diuretic effect, help in urine formation and control BP.

10. Foods rich in low fat dairy include yogurt, soy milk, skim milk.

11. Include soya, nuts, fatty fish, mustard seeds, flaxseeds, fenugreek Seeds (methre) in the diet

 

 

 

Tips to curtail dietary salt intake:

 

1.                  Reduce salt in cooking and in recipes to ½ the amount; or omit salt completely and substitute your own seasoning blend.

 

2.                  Use pure herbs and spices instead of seasoned salts.  For example, buy garlic powder instead of garlic salt and onion powder instead of onion salt.

 

3.                  At the table, taste food before you sprinkle salt on it.  Avoid sprinkling salt on fruits and salads. Remember that there is no difference between cooked and sprinkled salt.  Also, common salt and rock salt (kala or lahori namak) both contain similar variety of salt.

 

4.                  Use a salt shaker with small holes, or cover all but one hole. Gomesia  a salt substitute made of sesame seeds and salt is an excellent seasoning used by the oriental race.

 

5.                  Create your own herb and spice blend, and put it in your salt shaker instead of salt.

 

6.                  Restrict pickles, pappads and chutneys to a minimum.  Prepare these at home, using small amounts of salt.

 

7.                  Choose fresh or frozen unprocessed food preparations over those, that are canned, cured, smoked or processed.  The latter contain too much of salt for preservation and flavour.

 

8.                  Sausages, ham and bacon are particularly rich in salt.  These should be eaten sparingly.

 

9.                  Avoid canned or bottled sauces such as chilli, tomato.  Make your own sauces using your favorite salt substitute or herb/spice blend.  Use only low salt soy sauce and dilute with lemon juice.

 

10               Avoid fast foods, store bought baked goods, spaghetti sauces, pizzas etc.

 

11               Avoid dishes, which contain agino-motto, a taste enhancer, often used in Chinese foods.

 

12               Prefer bakery products using yeast over those prepared with baking soda.

 

13               When eating out, ask your waiter to have your food prepared without adding salt.