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High Blood Pressure

There is a direct relationship between high blood pressure and the risk of heart disease. A balanced diet, however, can be quite useful in cases of high blood pressure. The following recommendations can help reduce the risk of high blood pressure.

Weight Control

Excess weight, especially around the waist, is a risk factor for high blood pressure. You should therefore strive for and maintain a healthy weight. Losing a few pounds (without necessarily reaching your healthy weight) can help bring your blood pressure down.

Reducing Salt Intake (Sodium)

Sodium, a component of table salt, can aggravate high blood pressure. You should therefore pay special attention to your sodium intake.

First of all, you should only put salt on your food while preparing it, which means not salting it at the table. Season your food with fines herbes, spices without salt, lemon juice, or garlic juice instead of salt. You’ll discover new tastes and flavors. And don’t worry: your taste buds will gradually get used to your food not tasting so salty. Sea, celery, garlic, and onion salt all contain sodium. So, their use should be restricted just like table salt.

Did you know that 75% of the salt that we consume comes from commercially prepared processed foods? The food industry often uses it to preserve foods because salt is inexpensive. As a result, you should limit your intake of high-sodium foods:

  • Mineral water
  • Saltines
  • Deli meats
  • Regular cretons
  • Ketchup and pickled vegetables
  • Bouillon extracts
  • Canned soup and vegetables
  • Chips
  • Etc.

Calcium Intake

Foods high in calcium are recommended for people with high blood pressure. Recommendations are to have 3 servings of milk and alternatives a day to meet your needs. A serving is 250 mL (1 cup) of milk, 250 mL (1 cup) of fortified soy beverage, 175 g (175 mL or ¾ cup) of yogurt, or 50 g of cheese (the size of 2 soda crackers). The best calcium sources remain milk and alternatives, so prefer them in your diet.

Calcium Intake

Foods high in calcium are recommended for people with high blood pressure. Recommendations are to have 3 servings of milk and alternatives a day to meet your needs. A serving is 250 mL (1 cup) of milk, 250 mL (1 cup) of fortified soy beverage, 175 g (175 mL or ¾ cup) of yogurt, or 50 g of cheese (the size of 2 soda crackers). The best calcium sources remain milk and alternatives, so prefer them in your diet.

Limit Alcohol Intake

The regular consumption of alcoholic beverages has been linked to high blood pressure. So, you should keep your alcohol intake to a minimum.

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