- Salt: Too much salt in the food increases blood pressure, especially in salt-sensitive people. Restriction of salt intake to about 6 g (~2.4 g sodium) per day is therefore an important way of lowering the blood pressure in some persons. By and large, high-salt foods such as salted meat and sausage products, salted snacks, crisps, salted nuts etc. should be avoided. In the preparation of meals, sparing use should be made of salt, and adding salt at the table is unnecessary. It is often overlooked that other condiments that people often use in their food, including stock cubes, have a high salt content. It is better (and tastier) to add fresh or dried herbs and spices to your food.
Fruit and vegetables contain not only the fibre that promotes digestion, but also a plentiful supply of minerals and vitamins. In high blood pressure, particular attention should be paid to ensuring an adequate intake of potassium, magnesium and calcium. Epidemiological studies on nutrition show that just increasing the potassium intake can markedly lower blood pressure, because potassium and calcium seem to counteract sodium (a component of salt) in the development of high blood pressure.
Milk and dairy products are a major source of calcium. An optimum calcium supply is believed to reduce the risk of hypertension.
Fats and oils: Overall fat consumption and fatty acid levels have been found to have only a minimal direct influence on high blood pressure. But hypertension is frequently associated with other risk factors of atherosclerosis, e.g. with increased cholesterol. For this reason, total fat intake should be reduced until it accounts for not more than 30% of the daily energy intake (this is at least 10% less than the fat content of most people). Vegetable fats and oils with a high proportion of unsaturated fatty acids (e.g. olive oil, rapeseed oil, sunflower oil, corn oil or wheat germ oil) are to be preferred.
Further recommendations
Certain lifestyle habits increase the risk of developing high blood pressure. If several of these contributory factors co-exist, the risk increases drastically. Therefore:
- Lose any excess weight (change your eating habits, increase exercise)
- Restrict alcohol consumption (not more than 1-2 glasses wine or beer a day)
- Stop smoking
- Avoid stress
- Take more physical exercise
In more than 90% of people with hypertension, there is no obvious organic cause for the increase in pressure. This is the most common form of high blood pressure and is called essential or primary hypertension. The rare secondary form of hypertension is caused by diseases and blood flow disorders of the kidneys, and sometimes also by certain cardiovascular or hormone disorders. High blood pressure is a "silent" risk, because the person concerned only rarely feels any symptoms. If symptoms do occur, they may manifest themselves in the form of headache, visual disturbances, dizziness, tiredness or a buzzing in the ears.
High blood pressure is a leading risk factor for the development of stroke, coronary heart disease (angina pectoris, myocardial infarction), obstructive arterial diseases of the legs, heart failure, visual disturbances, and kidney failure.
Hypertension must be treated medically if it is severe or even moderately severe. If the hypertension is quite mild, a return to normal values can sometimes be achieved by changes in lifestyle - in particular, stopping smoking and exercising regularly - and diet. However, in most cases, an antihypertensive medicine must be taken indefinitely. (For more on this, see
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