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High blood pressure diet: no more than a spoonful of this food per whole day helps control high blood pressure

The DASH diet, which was designed to fight high blood pressure, prescribes a low salt intake


  • Hypertension is a health problem that – if left untreated – can invite a host of other illnesses
  • Hypertension can get worse due to diet-related mishaps. Some foods need to be reduced.
  • There is one food that is found in many foods and it is a matter of taste.

We cannot take high BP or hypertension lightly. High blood pressure – as a health problem – opens the door to many other diseases that affect our vital organs. Hypertension also exerts a substantial public health burden on the cardiovascular health condition and health systems in India. According to a international study cited by the US National Library of Medicine, in a country like India that is already under resourcing – hypertension is directly responsible for 57% of all stroke deaths and 24% of all deaths by coronary heart disease (CHD) in India.

I’m sure none of us want to be part of this high blood pressure statistic. So, let’s see what studies say you need to do to keep high blood pressure at bay.

Why hypertension is a fatal disease:
Unfortunately, high blood pressure is a health condition that does not have visible symptoms but has very serious consequences. This is the reason why hypertension has earned the nickname of ‘the silent killer‘.

High blood pressure makes you vulnerable to serious medical events, such as cardiac arrest or stroke, a risk of organ failure, including kidney disease and blindness.

How much salt can I have per day?
The American Heart Association recommends limiting daily sodium intake to no more than 1,500 milligrams. (One teaspoon of salt contains about 2,400 milligrams of sodium.) Most people greatly exceed these sodium recommendations.

What is the difference between sodium and salt?
Cleveland Clinic Experts best explains. Salt is primarily made up of sodium, a mineral that occurs naturally in food. Sodium is a substance that can raise your blood pressure. If you eat “Chinese food” you may be familiar with MSG (monosodium glutamate) – which is another example of sodium added to foods.

How does salt increase blood pressure?
Suppose you eat a lot of salt which as we know contains sodium. Your body automatically begins to hold back additional water to “wash” the salt from your body. This fluid retention puts stress on your heart and blood vessels, increasing pressure on your cardiovascular system.

High blood pressure can be treated with medication, but the best treatment to prevent and reduce high blood pressure is to change your diet.

Throw away this salt shaker:

  1. Did you know that limiting your sodium intake to just 2300 IU per day (about a teaspoon per day) can significantly reduce your risk of high blood pressure? Well. yes, it is true and it is not a statement made out of the blue. This is a conclusion that medical experts have come to after nearly 20 years of continuous study.
  2. Lowering and limiting your salt intake across all sources to ONE teaspoon per word ensures elimination of one of the biggest contributors to hypertension.
  3. The DASH diet (DASH stands for Dietary Approaches to Stopping Hypertension) recommends that people eat less than a teaspoon of salt per day, to lower their blood pressure.
  4. Salt is a matter of taste and you have to work on gradually reducing your sodium (salt) intake.
  5. Start by limiting your total salt intake to one teaspoon per day.
  6. This includes all sodium, including salt added to cooked meals, sauces, or salads.
  7. Then, as you get used to the taste of less salty foods, work towards 2/3 teaspoon / day.

The DASH diet to lower your blood pressure:

  • Eat plenty of fresh vegetables, dried fruits, fish, less meat, and dairy products
  • Reduce the use of ghee, butter or margarine to no more than 170 grams per day
  • Eat whole grains, adopt a more plant-based diet
  • Eat more salads instead of crisps, fries, pickles, papads which contain large amounts of salt.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.


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