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Low Blood Pressure And Pregnancy
A drop in blood pressure is common during the first 24 weeks of pregnancy. The circulatory system starts to expand, and hormonal changes cause your blood vessels to dilate.
If you experience low blood pressure symptoms, let your OB-GYN know. You may need to pay more attention to your hydration during this time.
Pregnancy-related low blood pressure usually goes away later on in the pregnancy or shortly after delivery.
Its important to have your blood pressure checked and monitored during pregnancy to eliminate any underlying causes for it, such as anemia or an ectopic pregnancy.
Talk to your healthcare provider about your overall activity level and dietary habits to determine what changes, if any, you should make.
Talk To Your Doctor About A Heart
Maintaining an active lifestyle can have considerable heart-health benefits. Following a healthy diet in tandem with getting regular exercise improves blood pressure, cholesterol and your overall heart health. But be sure to engage in exercise that gets your heart rate up, and do so for at least 30 minutes most days of the week.
No matter what physical activity you prefer, its best to check with your doctor before starting any exercise regimen or radically changing your eating habits. They can offer advice and support, as well as any referrals for help planning a heart-healthy diet.
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What Dash Can Do For You
The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart. In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure. Even if you dont have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because its a healthier way of eating. You wont feel deprived. Youll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.
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Did you get it? Your lifestyle, stress, and dietary choices can create blunders in your life. Not only headache, but uncontrolled blood pressure can cause serious health problems like heart attack, and stroke.But dont panic. Dive into this article to know what can cause high blood pressure, and how to lower blood pressure and the high blood pressure diet plan.
But before going into the boring stuff, have a look at this relatable conversation between 2 friends.
Ally: Hey Buddy, Why are you so tensed, and what I am seeing, you have gulped down 6cups of coffee and cigarette butts everywhere?Neil: Dont ask! The deadline is near and I am too far from my target.Ally: Okay! So, is coffee and smoke gonna help you to achieve your target? No, Right! Butyou know what? It can only help you to shoot up your blood pressure?Neil: Oh! let me have some fruit with salt.Ally: Sprinkling raw salt will also elevate your BP.Neil: Stop it yaar! This Headache is killing me too.Ally: You have raised your blood pressure and now it is causing Headache.Neil: Is it? No more Caffeine and Nicotine from now
Cut Back On Fats And Oils
Eating too many fats can cause high cholesterol and heart disease. With DASH, youll limit fats and oils to two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.
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Snacking On The Dash Diet
You can enjoy mini-meals and snacks on this plan with nuts, fruits and vegetables, and low-fat dairy products. Pay attention to food labels on this diet plan. Therefore, focus on herbs and natural flavors such as garlic, onions, basil, dill, rosemary, and more to add a rich taste to your food. When eating at a restaurant, ask your waiter if dishes can be made without added salt or MSG, know the terms for added salt. Additionally, limit condiments, and dont use added salt on the table.
In TCM, edible birds nest is a protein-rich snack that is also low in carbohydrates and practically zero fat content. Potassium, calcium, and magnesium are among the top mineral micronutrients found in birds nest. Consequently, you can indulge in a small concentration of rock sugar syrup as a treat on this plan. Other traditional treats that fit with the DASH dietary requirements are snow fungus or goji berries .
Alternatively, drinking herbal infusions may help lower your blood pressure. Chrysanthemum tea helps restore liver balance and nourishes the eyes. Steep 5-10 flowers in 2 to 4 cups of boiling water for 15-20 minutes. To improve digestion, promote qi circulation, and resolve stasis, try a hawthorn berry infusion. Incredibly, this gives the effect of relaxing as it widens the blood pressure and lowers the blood glucose. For this formula, boil 2 -4 cups of water and add 2 tablespoons of hawthorn berry in the water for 15-20 minutes.
The Vegetarian Or Vegan Diet: Ideal For Eco
Research, although still inconclusive, suggests a vegetarian or vegan eating plan can reduce hypertension. How? Going veg may help lower your blood pressure because it eliminates factors known to worsen hypertension, such as eating red meat.
If you have ethical or ecological concerns about food production in the US, a vegetarian or vegan diet may help control your blood pressure as well as soothe your conscience. Make sure your diet includes plenty of whole grains, fruits, and vegetables, along with high-quality proteins from plant sources, such as nuts and legumes. Vegetarians may also consume moderate amounts of low-fat dairy products and eggs.
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Precautions For High Blood Pressure
If you are on medications that help blood thinning, these foods should not be over-eat. As it may result in double action of the medicines and the food items, it may have harmful consequences.
If you are suffering from high blood pressure, you should avoid vitamin K rich foods. Vitamin K helps in blood clotting so that it may alleviate blood pressure. Foods rich in vitamin K are as follows:
How Food Drink And Lifestyle Choices Can Affect Blood Pressure
Weight
Achieving and maintaining a healthy body weight is the most important recommendation for those with high blood pressure. For some people, even losing modest amounts of weight can lead to a reduction in blood pressure. Lose weight slowly and healthily to increase your chances of keeping it off. Regular exercise will reduce blood pressure and plays an important part in losing weight.
Skip the salt
There is a link between having too much salt in your diet and having high blood pressure. Most diets have more salt than we need. The target is to have less than 6g of salt a day. Food labelling laws require salt to be presented on the label getting into the habit of checking before you buy can help you to choose lower salt versions where relevant.
Try to reduce the amount of salt you eat. This may help keep your blood pressure down. Cook without adding any salt, and avoid adding salt to your food at the table. Use herbs and spices to flavour your food instead.
The majority of the salt we eat is hidden in processed foods. Check the ingredients labels on foods to find out which have the least salt. Avoid foods that contain a lot of salt such as sauces, canned soups, processed meats, salted nuts and snacks such as crisps and biscuits. Many basic foods such as bread and cereals contain a lot of salt too.
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The DASH diet
This article was last reviewed on 1st October 2018 by Kerry Torrens.
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General Guidelines For High Blood Pressure Meal Plan
- Follow a healthy dietary routine while including all the healthy food options like fresh fruits, veggies, whole grains, lean meats, nuts, and seeds
- Focus on fulfilling your daily requirements of proteins, healthy carbs, fibers, healthy fats while cutting down on table sugar and salt
- Ensure consuming 6-8 servings of whole grains daily while keeping the fruits and veggies to 4-5 servings a day
- Consumption of alcohol and caffeine must be restricted or eliminated while following this diet
- Keep track of your daily calorie consumption to avoid gaining weight
- Drink at least 12-13 cups of water daily to stay hydrated
- Avoid refined, processed, and packaged food options
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How Many Calories Should I Be Eating
When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight. As a guide, an average man needs around 2,500kcal a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal a day.These values can vary depending on age, size and levels of physical activity, among other factors. To find out more about calories and losing weight with a calorie controlled plan please visit NHS.
Alcohol Consumption And Smoking
Drinking alcohol affects blood pressure in an unhealthy manner. Alcohol increases blood levels of renin , due to which blood vessels get smaller in diameter, which increases blood pressure level. On the other hand, Nicotine in cigarette smoke is a huge problem. It raises blood pressure and also the heart rate. It stresses the heart and can be the reason for heart attack or stroke.
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How Much Exercise Is Required To Reduce High Blood Pressure
According to a study in the American Journal of Hypertension, even moderate increases in physical activity can lower high blood pressure in sedentary people. To lower high blood pressure, you do not have to join a gym or decide to become a marathon runner. Start with a small, attainable goal to take 500 more steps, or to fit in 5 more minutes of physical activity today than yesterday. When you make small, attainable goals you can achieve and build confidence each step of your way towards a healthier you.
Shopping Tips For The Dash Diet
Dont be tempted by deals and bargain deals when visiting the supermarket. Follow these tips to stay focused on foods that support the DASH diet:
- Buy freshMost of the salt in a typical diet comes from processed foods. Fresh foods are healthier choices because they contain less salt, as well as less added sugar and fat. Fresh foods also often have more health-promoting vitamins, minerals and fibre than their packaged counterparts do.
- Skip processed foodsAvoid jar sauces, ready meals and frozen foods. These are tempting especially for families with children, but cooking from scratch with fresh items allows you to keep control on the amount of salt going into the meals.
- Read labelsMost packaged foods in the U.K have a Nutrition Facts label that can help you figure out how they fit into your diet. Low sodium foods have 5% daily value or less of sodium per serving. Look for reduced sodium and fat products.
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When To See A Doctor About High Blood Pressure Symptoms
High blood pressure often does not cause any symptoms. So, if you are at the dentist or physicians office and are told that your blood pressure is high, it is important for you to check your blood pressure regularly while not at a doctors office. When blood pressure is very high, it can cause headache, dizziness, unsteadiness, visual disturbances, shortness of breath, and chest pain. Chronic elevated blood pressure causes decreased blood flow to vital organs. Over time this may cause dementia, blindness, heart failure, and kidney failure. When these occur in someone with high blood pressure, it is important to see your doctor, says Dr. Li. Its always best to catch it before these symptoms develop, so have your blood pressure checked regularly as part of an annual exam.
Dash Diet: What To Eat
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. Its easy to follow using foods found at your grocery store.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
When following DASH, it is important to choose foods that are:
- Rich in potassium, calcium, magnesium, fiber and protein
- Low in saturated fat
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Simple Ways To Lower Cholesterol High Blood Pressure And Lose Weight
Pritikins Medical Director, Dr. Danine Fruge, MD, ABFP works one-on-one with guests at the Pritikin Center to help them lose weight, lower cholesterol and control blood pressure.
Every day you automatically do many healthy habits, from brushing your teeth to washing your face without much hesitation or inconsistency. Just as easily, without much interruption to your routine, other healthy actions, from smiling to dicing a handful of vegetables into your pasta sauce, can become part of your day. Youll be surprised at how easy it is to incorporate a few changes that can make significant change in your health. To help you get started, here are 7 simple ways to lower cholesterol, high blood pressure, and lose weight.