Track What You Eat
Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.
Writing down the foods you eat, including the portion sizes, can let you see the truth about your food intake. You can then start cutting back -- reducing calories and portions -- to lose weight and manage your blood pressure.
Avoid Salt (Sodium)
A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.
To lower the sodium in your diet, try these suggestions:
Use a food diary to keep track of the salt in the foods you eat.
Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams.
Read the nutritional facts label on every food package.
Select foods that have 5% or less of the “Daily Value” of sodium.
Avoid foods that have 20% or more Daily Value of sodium.
Avoid canned foods, processed foods, lunch meats, and fast foods.
Use salt-free seasonings.
Know What to Eat
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
Source : webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet
Deli Meat
Processed deli and lunch meats can be real sodium bombs. (Bacon counts in this category, too.) These meats often are cured, seasoned, and preserved with salt. A two-ounce serving of some lunchmeats could be 600 milligrams of sodium or more. If you have a heavier hand with the cold cuts, you’ll get even more sodium. Add bread, cheese, condiments, and pickles, and your simple sandwich can quickly become a sodium trap.
Frozen Pizza
All pizzas can be bad for those watching their sodium intake. The combination of cheese, cured meats, tomato sauce, and bread adds up the milligrams quickly. But frozen pizza is especially dangerous for hypertensive people. To maintain flavor in the pizza once it has been cooked, manufacturers often add a lot of salt. One-sixth of a frozen pizza can be as much as 1,000 milligrams, sometimes even more. The thicker the crust and the more toppings you have, the higher your sodium number will climb.
Pickles
Preserving any food requires salt. The salt stops the decay of the food and keeps it edible longer. However, salt can take even the most innocent cucumber and make it a sodium sponge. The longer vegetables sit in canning and preserving liquids, the more sodium they can pick up. A whole dill pickle spear can contain as much as 300 milligrams of sodium. Reduced sodium options are available, containing about 100 milligrams of sodium each.
Source : healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid#Pickles5
Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.
Writing down the foods you eat, including the portion sizes, can let you see the truth about your food intake. You can then start cutting back -- reducing calories and portions -- to lose weight and manage your blood pressure.
Avoid Salt (Sodium)
A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.
To lower the sodium in your diet, try these suggestions:
Use a food diary to keep track of the salt in the foods you eat.
Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams.
Read the nutritional facts label on every food package.
Select foods that have 5% or less of the “Daily Value” of sodium.
Avoid foods that have 20% or more Daily Value of sodium.
Avoid canned foods, processed foods, lunch meats, and fast foods.
Use salt-free seasonings.
Know What to Eat
Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
Source : webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet
Deli Meat
Processed deli and lunch meats can be real sodium bombs. (Bacon counts in this category, too.) These meats often are cured, seasoned, and preserved with salt. A two-ounce serving of some lunchmeats could be 600 milligrams of sodium or more. If you have a heavier hand with the cold cuts, you’ll get even more sodium. Add bread, cheese, condiments, and pickles, and your simple sandwich can quickly become a sodium trap.
Frozen Pizza
All pizzas can be bad for those watching their sodium intake. The combination of cheese, cured meats, tomato sauce, and bread adds up the milligrams quickly. But frozen pizza is especially dangerous for hypertensive people. To maintain flavor in the pizza once it has been cooked, manufacturers often add a lot of salt. One-sixth of a frozen pizza can be as much as 1,000 milligrams, sometimes even more. The thicker the crust and the more toppings you have, the higher your sodium number will climb.
Pickles
Preserving any food requires salt. The salt stops the decay of the food and keeps it edible longer. However, salt can take even the most innocent cucumber and make it a sodium sponge. The longer vegetables sit in canning and preserving liquids, the more sodium they can pick up. A whole dill pickle spear can contain as much as 300 milligrams of sodium. Reduced sodium options are available, containing about 100 milligrams of sodium each.
Source : healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid#Pickles5
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