Good Diet For High Blood Pressure And Hypertension

This article will furnish you comprehensive Dietary Advice For Prehypertensive and Hypertensive Blood Pressure Levels. Here you will find  Diet Tips To Reduce Blood Pressure 

Diet For High Blood Pressure and Hypertension, Relation Between Diet and Blood Pressure

If you have Bad eating habits then it contributes significantly to unhealthily high blood pressure levels, even in middle age, when blood pressure levels typically rise as part of the aging process. Whether or not you are taking antihypertensive drugs, the need to make dietary improvements (eg. follow a healthy low-fat diet) is frequently at the top of a doctor's list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the best type of diet for hypertension, let's take a brief look at  health consequences of raised blood pressure.

Hazards  of Hypertension & High Blood Pressure

In under developed as well as developed countries, an estimated 20-40 percent of all adults suffer from persistent high blood pressure. High blood pressure puts a strain on the heart causing atherosclerosis(Thickenning of vessels). Result is damage to heart, Coronary artery disease, Kidney failure, Strok, Eye damage. Choice is yours, try to save these vital organs by controlling your BP. Remember Hypertension is a silent Killer, it shows its effects silently and when you come to know that you have BP, by that time hypertension often affects your vital organs.

Normal Blood Pressure Levels vs. Prehypertensive and Hypertensive

Normal blood pressure of an healthy adult at rest, is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120/80 and below 140/90 are at prehypertensive stage, while levels above 140/90 are considered hypertensive stage. Both prehypertensive and hypertensive subjects should make diet, exercise and lifestyle changes to reduce or prevent the onset of hypertension and reduce the risk of heart disease.

Weight increases blood Pressure

Over weight persons will be having high blood pressure. Weight reduction significantly decreases blood pressure.People with obesity double their risk of developing the disorder. In addition, roughly 7 out of 10 obese adults suffer from high blood pressure. If you lose even 10 pounds can produce noticeable improvements.

Dietary Advice and Tips For High Blood Pressure

If you have high blood pressure and not overweight, here are few tips to control your BP.

Choose A Healthy Balanced Diet

If you want to reduce your blood pressure, your diet should be rich in fruits, vegetables, and low-fat dairy foods, while low in saturated and trans-fats. It should also be low in cholesterol, high in fiber, calcium,potassium and magnesium, and moderately high in protein. The American Heart Association and U.S. government recommend the Dietary Approaches to Stop Hypertension (DASH) diet as a good diet guide to reduce blood pressure.

First thing is to Reduce Your Intake of Sodium (Salt)

How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes greater retension of water inside body, leads to volume overloard and High blood presure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recoomended daily dose for sodium for most people is 2,400 mg. 

You can Reduce Sodium Intake

How can you decrease sodium intake? Eat less pre-cooked or processed food, and eat more fresh food. Sodium is found naturally in fresh foods like grains, fruits, vegetables, meats, nuts, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).

High Sodium Foods

These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties.

Sauces:  baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt,Soy sauce, steak sauce, salad dressing, baking powder, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate. 

Salted Snacks: peanuts, pretzels, pork rinds.Tortilla chips, corn chips

Soup: instant soups, Regular canned soups.

Pickled Food: Olives, or sauerkraut, Herring, pickles, relish, 

Meats: smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, Hogmaws, ribs, and chitterlings,. 

Dairy: Most cheese spreads and cheeses. 

Drinks: club soda,  saccharin-flavored soda,

Cereals: Instant hot cereals,  Regular ready to eat cold cereals,

Ready-to-Eat:  boxed mixes like rice, scalloped potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant noodles,

Fats: Butter, fatback, and salt pork. 

Check Labels of Food Containers:

Choose those foods which labeled as low-sodium, very low sodium, or salt-free. Check food labels for words that indicate a high sodium content, including: sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate., monosodium glutamate (MSG), sodium benzoate, sodium hydroxide,  

Lower Sodium Eating Habits 

Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices. 

Do not have salt on the table while eating do not add salt on salad. 

If you cook with salt, switch to chili, ginger and lemon juice for flavoring. 

If you eat cured/smoked meats, switch to fresh cold meats. 

If you eat ready-to-serve breakfast cereal, choose low-sodium types of cereal. 

Rinse before eating, If you eat tuna, salmon, sardines, or mackerel canned in water.

If you eat soup, switch to low-sodium or fresh soups. 

If you cook with whole milk or fat diet, switch to 1 percent or skimmed buttermilk

3 In 1 Credit Report - Getting A Copy Of Your Credit Report And Seeing What Needs To Be Improved

If you are concerned about identify theft or regular credit monitoring, you likely understand the importance of obtaining a copy of your free personal credit report. Neglecting to monitor your credit may prove damaging in the long run. It does not take long for a person to access your information and begin opening accounts in your name. For this matter, consumers are advised to obtain a 3 in 1 credit report every six months.

Benefits of a Credit Report

Aside from protecting yourself against identify theft, credit monitoring is essential for improving your credit rating. Although lenders use credit reports to judge a loan applicant's creditworthiness, credit reports are also beneficial because they keep us informed of our credit standing. Thus, we can know our odds of obtaining a home loan, auto loan, etc.

How to Get a Copy of Your Credit Report

Getting a copy of your 3 in 1 credit report is simple. Furthermore, because reports are viewable online, there is no valid reason not to check your report at least once annually. Every city across the country has a local credit agency which will issue copies of your credit report from all three bureaus. However, if you prefer the convenience of the internet, there are various websites offering 3 in 1 reports for a small fee.

To obtain a copy of your personal reports, you must provide information such as name, address, social security number, etc. Once your information is verified, credit reports are either sent via email, or viewable from the website. Your entire credit history will show before your eyes.

Why Obtain Copies of a 3 in 1 Credit Report?

If you are hoping to improve your credit rating, obtaining a 3 in 1 credit report should be the first step you take. This way, you know exactly what needs improving. The report will list all creditors, current balances, and account standing. Moreover, you should review your report for errors. If inaccuracies are present, contact the bureau and discuss clarifying the matter.

In addition, credit reports include a credit score. This 3 digit number carries a lot of weight. Low scores indicate bad credit, whereas high scores equal good credit. If the goal is to improve credit score, it may be wise to improve in certain areas. For example, avoid late or skipped payments, reduce debt to income ratio, settle collection accounts, and limit your number of credit inquiries.

3 Free Credit Reports For You

If you were to tell someone that they can have a certain item for free, more than likely their response would be, “what’s the catch?” In the case of credit reports there is no catch, you can now get a free copy of this report through the three credit reporting agencies: Equifax, TransUnions, and Experian. Let’s take a look at the law and how you can benefit from it. An amendment to the federal Fair Credit Reporting Act (FCRA) requires the three national credit reporting agencies to provide one free copy of your credit report to you annually. Beginning on December 1, 2004 and culminating on September 1, 2005, the Federal Trade Commission is requiring that these agencies offer reports on a rolling, phase in basis. In other words, on December 1, 2004, if you live in certain western states you became eligible at that time and every three months later additional states were added. By September 1, 2005, residents of all states are eligible. Fortunately for consumers, you need not contact the three reporting agencies separately to obtain your free credit report. You can order right online at www.annualcreditreport.com; or by calling 877-322-8228; or by completing the Annual Credit Report Request Form and mailing it: Annual Credit Report Request Service

P.O. Box 105281

Atlanta, GA 30348-5281 The form is available online where you can print it out and mail it in: www.ftc.gov/credit. If you need copies more often, you can contact the three reporting agencies and request copies. You will pay for this service. To buy a copy of your report, contact: Equifax

800-685-1111

www.equifax.com Experian

888-EXPERIAN (888-397-3742)

www.experian.com Trans Union

800-916-8800

www.transunion.com There are also private companies who will obtain all three copies of your credit report for you as well. There is a fee involved, but you may find their services to be less of a hassle than contacting the three companies separately. So, how can you benefit from the law? By ordering copies of your reports from the companies on a four month rotating basis. Most consumers will find this plan to be sufficient and it will allow for you to compare/contrast the reports of each agency. Of course, if you already suspect fraud you will want to order all three reports at once and notify each agency to place a "fraud alert" in your credit file. All in all, the new law is a big win for consumers. Take advantage of this "windfall" as soon as you become eligible to do so.