How Much Magnesium Does A 90 Year Old Woman Needs Diet and Foods for High Blood Pressure, Hypertension

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Diet and Foods for High Blood Pressure, Hypertension

High blood pressure is a silent killer and one should try to keep blood pressure below 140/90 mm Hg to prevent the risk of heart disease caused by high blood pressure. In America, an average diet contains a good amount of fat, salt, cholesterol and calories, and people’s lifestyles are very sedentary, which increases the risk of heart disease.

About 50% of people with high blood pressure are unaware of their condition, but certain groups of people are at higher risk, such as

1. Smokers (active or passive)

2. Suffering from diabetes

3. Family history of high blood pressure.

4. Obese or overweight

5. Leading a sedentary lifestyle or being physically inactive.

6. Men over 45 and women over 55.

7. People who have high cholesterol

8. Women taking oral contraceptives

9. People belonging to the African-American group

10. Taking excessive amounts of alcohol or other beverages.

What should be avoided in the diet to prevent the disease?

Sodium: reduce intake from a high sodium diet. Butter milk, pickles, cold cuts, sausages, canned fish such as salmon and tuna should be avoided. Processed meats, packaged foods such as frozen dinners, pizzas and pies are high in sodium and should be avoided. No more than 2300 mg of sodium should be taken in the diet.

A simple way to test for high sodium in foods is this: If you can smell the salt in the food, it has a good amount. Even salt substitutes may not be safe. One should be careful and avoid any substitute without a doctor’s approval.

Bad cholesterol: Reduce the consumption of foods containing bad cholesterol. Some cooking oils may contain bad cholesterol. A person does not need more than 150 mg of cholesterol per day.

Reduce fat intake: Reduce the consumption of foods high in fat. Canned soups and packaged soups contain preservatives and chemicals should be avoided. 27% of calories should come from fat and 18% of a day’s calories should come from protein. Cheese products are also high in fat.

Drugs and medications: Do not take medications such as aspirin which have anticoagulant properties. These drugs increase the risk of heart attacks.

Nicotine: Reduce nicotine consumption. The chemicals in cigarettes constrict blood vessels and can narrow veins to increase blood pressure.

What to include in the diet?

1. Include a good amount of fresh fruits and vegetables in the diet to reduce fat intake.

2. Take milk and low-fat dairy products.

3. Include whole grain products in the diet.

4. Fish and poultry may be included.

5. Include fiber in the diet, up to 30mg of fiber should be included in the diet each day. Fiber can be obtained from whole wheat, cereals, oatmeal, popcorn, etc.

6. Broccoli, spinach, tomatoes, potatoes, peas and beans can be included in the diet as they contain good amount of magnesium and potassium.

7. Apples, mangoes, apricots, bananas and grapefruit are also high in potassium and magnesium.

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