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Blood Pressure Guidelines

It is very important to manage high blood pressure since it can lead to heart and kidney disease.  Optimal blood pressure is 120/80 mmHg.  The systolic pressure (the value written above) should not exceed 139 mmHg and the diastolic blood pressure (the value written below) should not exceed 89 mmHg otherwise you will be classified as having hypertension. sure is 120/80 mmHg.

General Guidelines for Lowering Blood Pressure

  • You should NOT STOP taking medication if they have been prescribed by your doctor.
  • Weight loss: a 10 kg loss in weight can reduce blood pressure from 5-20 mmHg. So it is a great time to develop an exercise and diet plan for yourself! In fact exercising 30 minutes a day (like walking) for five days a week, decreases your blood pressure from 4-9 mmHg per day.
  • Lowering your salt intake can also help decrease blood pressure. If you reduce intake to 2.4 g of salt per day you can decrease your blood pressure from 2-8 mmHg.
  • Many foods naturally contain salt therefore you need to avoid adding salt to your foods while cooking and remove the table salt from the table.  You will notice a huge improvement in your blood pressure if you stop adding salt to food while and after cooking. ONLY USE ½ TEASPOON OF SALT PER DAY, YOU DECIDE IF YOU WANT TO USE IT WITH 1 MEAL OR ALL 3 MEALS OR IF YOU WANT TO PUT SOME BEFORE OR AFTER COOKING.
  • The following foods are very high in salt and you should avoid them: all canned foods and all canned sauces, all packaged soups and sauces, magi cubes, some cooking spices and mixed spices contain salt so always check the ingredients label, regular fat cheese, regular fat labneh, regular fat yogurt, prepared meats.
  • If you want to eat pickles and olives, please rinse them with water or lemon juice several times to wash out the salt.
  • Don’t forget to drink 8 cups of water per day at least to also help your body regulate your salt and flush out excess salt.
  • Keep an adequate intake of potassium 3.5 grams since potassium can help in the control of blood pressure and counteract the effect of the sodium in the salt which is usually causing the high blood pressure.
  • Magnesium is also beneficial in regulating blood pressure, and can be found in dark chocolate.
  • In case you cannot omit alcohol, men should limit their intake to 2 drinks per day and women should limit it to one drink per day (where one drink is equal to 1.5 cup beer, or 1 glass of wine, or 30 ml of a spirit drink). This limit may decrease blood pressure by up to 2-4 mmHg.
  • Stop smoking
 

Risk Factors for Developing High Blood Pressure

  • Blood pressure above 120/80 mmHg
  • Family history of high blood pressure
  • If you are overweight
  • Excess salt intake
  • Excess alcohol
  • If you do not exercise

Specific Diet for Lowering Blood Pressure

One of the most effective ways to decrease your blood pressure is by following the DASH diet (Dietary Adjustments to Stop Hypertension).
It supplies specific quantities of all the food groups including grains, vegetables, fruits, dairy foods, meats/poultry/fish, nuts/seeds/beans/, fats and oils and sweets.


Each group is supposed to provide certain nutrients (like fibers, potassium, magnesium, calcium) which help in managing blood pressure (prescribed medications should not be stopped).

The DASH diet is a useful diet to follow. If you would like to have the DASH diet created specifically for your needs (like height, weight, gender, caloric needs, etc) or if you would like the diet to also be created in conjunction with a weight loss diet, just click below to request your own unique DASH diet.


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