Cookbooks
Cookware
Gifts (Food)
Gourmet Food
Health, Diets
Magazines (Food)
Movies (Food)
Spices, Herbs
Stores, Malls
Wine, Spirits

HOME
About me
Class Schedule

Food Fun
Conversions
Ingredients

What is Hypertension?

Every time the hearth beats, it pushes the blood through the arteries: This is the “systolic” blood pressure. Between each contraction the hearth relaxes and the pressure drops, and this is called the “diastolic” pressure. Blood pressure varies a lot from person to person and depends on many factors, including age. The normal reading for an adult should be around 120 (systolic) and 80 (diastolic). Blood pressure goes up in a normal individual when he is subject to stress or physical activity, but in a person with hypertension, blood pressure is elevated even when he is at rest.  

Consistent elevated blood pressure is one of the most prominent dangers for a heart attack and greatly enhances the risk for a stroke. Hypertension is appropriately called "the silent killer" because many people often don’t know they have it until heart problems arise. Usually there are no symptoms until the condition becomes very severe. At that point headache, confusion, nose bleeding, shortness of breath, tingling of hands and feet, and a general feeling of discomfort can be an indication that something is wrong, otherwise most of the times hypertension is discovered only during a routine medical check up.

Most often hypertension is related to lifestyle. Weight problems, inactivity, stress, and wrong eating habits are all factors that can greatly affect hypertension. Not to mention excess alcohol, too much caffeine, and smoking, all habits with a very adverse effect. But often lifestyle changes are difficult to achieve. Exercising can be hard for many, even if it is a necessary sacrifice. Dieting is also very important, not so much in the sense of depriving yourself of certain types of food, as much as eating the right things. High blood pressure is often directly related to excessive sodium together with reduced potassium levels. A balanced nutrition and especially eating the proper foods can help enormously in controlling your blood pressure level. There is no magic formula but medical research can point us in the right direction.

Hypertension or high blood pressure is a very common condition.

If you have high blood pressure most probably you are taking a daily pill and you have been recommended by your doctor to lower salt consumption, lose weight and exercise.

You better follow your doctor’s advice: Hypertension is a very serious problem with potential severe consequences.

The reason why sodium affects blood pressure is still debated, and some researchers think that many people are sensitive to sodium and can build up hypertension after an extended excess of sodium ingestion. How much sodium you need per day can be established only by your physician. Only 500 mg of sodium per day are indispensable in our diet, but sodium restricted diets can range from 1000 mg to 4000 mg depending on the individual needs. Consider that 600 mg of sodium corresponds to 1/4 of a teaspoon of salt and one teaspoon of baking soda contains 1000 mg.

Reducing sodium intake is not easy and requires constant attention and a significant effort because sodium is present in food under many different forms: Sodium chloride is salt, used in cooking, at the table, in canning and in preserving. Table salt is 40% of its weight is sodium; Monosodium glutamate or MSG, is a seasoning used in bouillons, in restaurant cooking, and in many packaged foods; Sodium bicarbonate or Baking soda, (and similarly baking powder) is used as a leavener for breads and cakes, sometimes added to vegetables in cooking, and used against indigestion; Sodium nitrite, is used in cured meats, salame, and sausages. Many sodium compounds such as Sodium sulfite, Sodium hydroxide, Sodium propionate, etc are used in industrially processed food like cheese, breads, cakes, cereals, dried fruits, vegetables, chocolate milks, and ice cream.

Food products can be defined as low sodium on the label by the American Heart Association only if they have less than 141 mg of sodium per serving. When you buy prepackaged food, read the labels and look for sodium (symbol NA) and soda (baking soda or sodium bicarbonate). Go for products that give the least amount of sodium, but base your judgment on the amount you eat, not on the serving size indicated on the package. Consider that most “high-salt” foods like chips, ketchup or salad dressing indicate unrealistic small portion to avoid scaring the customers.

If you take any medication check with your doctor and pharmacist because some drugs, like antacids, have high amount of sodium. Choose fresh food over frozen or canned. Stay away from salty foods such as Anchovies, Bacon, Bouillons, Canned Foods, Cheese, Cold Cuts (Prosciutto, Salame, Baloney, Ham, Sausages), Condiments, Cooking Sauces, Cottage Cheese, Croutons, Cured meat, Gravy, Hot Dogs, Olives, Pickles, Potato chips, Processed fish, Salad Dressings, Salsa, Salted nuts, Snack foods, Soy Sauce, Tortilla chips.

Caution: A low-sodium diet if difficult to realize, but is also possible to overdo it, with potential undesired consequences. For this reason, if symptoms of high blood pressure persist, don’t keep reducing your salt intake but consult with your physician.

Control your Sodium

Last but not least it is important to implement a low-salt diet, or we should better say a low-sodium diet. Time and again has been demonstrated that sodium intake has a direct effect on blood pressure levels.

Plant foods are rich in vitamins, fibers, minerals, and potassium:
* Green leaf vegetables, rich in calcium and magnesium are especially beneficial.
* Whole grains and legumes have high fiber content to lower cholesterol.
* Broccoli and citrus fruit are rich in vitamin C.
* Celery is high in sodium but contains a natural compound by the name of phthalide with lowering blood pressure capability.
* Onion and garlic (also in the form of supplement) are very beneficial.
* Flaxseed oil, nuts, walnuts, in addition to
* Fish (salmon, tuna, herring and mackerel) are rich in omega 3 fatty acid.

* Refrain from adding salt to homemade dishes; add herbs and spices as flavor enhancements instead.
* Avoid cooking with bullions.
* And finally if you eat out, talk to the waiter and request for your food to be prepared without salt. Most restaurants will accommodate your needs.

To be avoided all foods containing saturated fats, like animal products, animal fat, and margarine.
Avoid also trans-fatty acid, sugar, and refined carbohydrates contained in processed foods.

DISCLAIMER: YOU MUST VERIFY WITH YOUR PHYSICIAN BEFORE APPLYING THIS ARTICLE’S SUGGESTIONS TO YOUR INDIVIDUAL SITUATION.



Anna Maria Volpi
© Anna Maria Volpi 2006

Eat Your Broccoli

What’s good and what’s not. If you have high blood pressure, the first thing to do is to
* reduce excess alcohol,
* reduce caffeine, and
* quit smoking,
all habits with a very adverse effect.

To help lower blood pressure you can
* increase consumption of vegetables,
better if organically grown.

Hypertension and Food

If you have high blood pressure, foods high in calcium, potassium, magnesium, vitamin C, and omega-3 fatty acids are all very valuable.
Calcium appears to have a blood pressure-reducing effect. Foods high in calcium are milk, fresh cheese, yoghurt, broccoli and cabbages, dry beans, salmon, soybean and tofu.
Potassium helps maintain blood pressure levels. Clinical studies have indicated that consuming food high in potassium helps lower blood pressure. Vegetables high in potassium are, (among others,) tomatoes, potatoes, cantaloupes, bananas, beets, Brussels sprouts, avocados, and oranges.
Magnesium has the effect of relaxing the blood vessels and allows the blood to flow easier. Foods high in magnesium are chocolate, avocados, spinach, almonds, sunflower seed, and barley.
Vitamin C seems to be expanding blood vessels and constricted arteries, consequently helping to lower blood pressure. Red cabbage, red bell peppers, citrus fruits (mandarins, oranges, etc), kiwis, strawberries and potatoes all are rich in vitamin C.
Omega-3 fatty acids present in fish, especially salmon, tuna fish and trout, help the circulation. The presence of these good fats makes blood unlikely to clump and form clots that may cause heart attacks.
Flaxseed oil seems to be inhibiting the inflammation that causes artery plaque and poor circulation, thus helping against high blood pressure.
Garlic has been the subject of several clinical studies and its ability to drastically lower blood pressure has been demonstrated.

Important !: It is imperative that you consult your doctor before implementing any changes in your lifestyle, or your diet; definitely talk to your doctor before taking any supplements. Some over-the-counter substances can be contraindicated for you, especially if taken when using prescription drugs. Also depriving yourself of certain substances or taking excess of others, can cause serious health problems, therefore check with your physician first! This article is only for general information and cannot substitute medical advice.