High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. Risk factors for high blood pressure include age, genetics, family history, excess weight, smoking, excessive alcohol consumption, stress, inactivity and a diet high in salt and sodium. A blood pressure of above 140/90mmHg is considered a hypertensive state and lifestyle and medical intervention is required.
Start with lifestyle modification, which includes:
- Maintain normal body weight for adults (e.g. Body mass index 20–25 kg/m2)
- Engage in regular aerobic physical activity such as brisk walking (≥30 min per day, most days of the week)
- Reduce dietary sodium intake to less than 6 g (1 tsp) of salt or 2.4 g of sodium per day
- Limit alcohol consumption to no more than 2 units/day in men and no more than 1 unit/day in women
- Stop smoking and avoid second-hand smoke
- Consume a diet rich in fruit and vegetables (e.g. at least five portions per day) and fat free dairy
- Restrict red meat intake to twice per week and replace with skinless chicken, grilled fish and legumes
- Replace saturated fats (such as butter, cream, fatty meat, chocolate) with unsaturated fats (avocado, nuts, soft tub margarine, canola or olive oil, oily fish)
It is also very important to CUT SALT from the diet and use the following “safe seasonings”:
- Chilli
- Garlic
- Curry powder
- Pepper
- Lemon juice
- Pure Spices: cumin, coriander, turmeric, coriander
- Dried and fresh herbs
Avoid hidden salts and sodium by reading labels and avoiding the following foods:
- Cheeses
- Processed foods such as vienna’s
- Frozen foods
- Tinned foods
- Smoked foods
- Spices (“Spice for Rice”, BBQ, Aromat etc.)