Blood Pressure and Salt

We all need salt in our diet - it's an essential component but too much can be harmful both to us in general and to our blood pressure in particular.

High dietary salt intake has been blamed as a major contributor to high blood pressure in many patients.

Diet experts say that we should try to consume less than 1.5 grams of sodium a day but this is a very low target and would be hard to reach without a lot of effort. Most of us get about 4 grams without even trying and - if you add salt to your food - you might be taking in up to 15 grams a day or more.

If you reduce the amount of salt you take each day to less than 1.5 grams then you should expect to lower your blood pressure by as much as 5 to 10 points. This will significantly reduce your risk of heart attack and stroke.

Almost all foods contain a naturally present amount of sodium or salt but please don't add salt to your food - just get out of the habit and you'll soon get used to the change in taste.

Processed foods and packaged meals for the microwave are almost always too high in salt.

If you reduce your salt or sodium intake to below 6g a day then you will improve your blood pressure and it may help save your life.

So - what can you do to lower your blood pressure without medication?

First - aim to cut down on your salt intake and this really means:

NO ADDED SALT !!

Second - increase fiber, fresh fruit and vegetables in your diet - and reduce the fat content.

A low fat diet will lower your blood pressure significantly

Third - lose weight and take more exercise

Research has shown that the three simple steps above can lower your blood pressure in a significant way and can reduce your need for blood pressure medication

Cut down on salt intake and reduce your blood pressure. It's easy to do and it's a great first step to improving your health

Hyperexol is a new non drug treatment for high blood pressure. If you have mild high blood pressure it can be taken on its own. If your problem is more significant then you can take Hyperexol in combination with other blood pressure medicines.

Get more details about Hyperexol here.

High blood pressure has been called "the silent killer" because blood pressure can creep up quietly over time before striking suddenly via a heart attack or stroke.

But before high blood pressure reaches the point of needing treatment or medical intervention, you can implement some lifestyle changes that may lower your blood pressure before prescription tablets are needed.

The simple but healthy adjustments below can sometimes make a difference.

Get more calcium
Research shows that calcium products can play a role in reducing blood pressure. Look for low-fat varieties of certain dairy products, and experiment to find the foods or beverages you most enjoy. Try to get three servings of calcium-based foods each day. This could take the form of eight-ounce glasses of milk, a combination of yogurt and milk products, or even some foods that contain calcium, like broccoli.

Reduce your salt intake
Keep the saltshaker in the cupboard so you will be less tempted to use it. Don't salt foods automatically while cooking them, and taste prepared food before adding salt as a seasoning. Beware of hidden salt in processed foods like lunch meats or as a preservative in frozen foods, especially those that are precooked before freezing. Your body needs some salt, however; so don't give it up altogether without your doctor's knowledge.

Stay away from fatty foods
Fat clogs the arteries, thus contributing to a rise in blood pressure over time. Cut back on fried foods, fatty cuts of red meat, and foods cooked in oil or butter. Substitute other types of seasonings, like lemon juice or herbs, to replace the taste of fatty flavorings in salads or deep-fried items.

Eat plenty of fruits and vegetables
Many disease associations, like the American Diabetes Association or the American Heart Association, recommend a diet that includes several daily helpings of fruit and vegetables. These can be eaten fresh, frozen, canned, or cooked. Plant foods often contain fiber, which has been shown to reduce blood clotting and improve circulation, thereby contributing to lower blood pressure.

Cut back on sweets
Commercially prepared cookies, cakes, and other goodies often contain unhealthy levels of fat, salt, and calories. Eating these too often can interfere with the intake of healthier foods that can help to control blood pressure. When you want to snack, eat low-fat veggie dips, fresh fruit, or baked chips instead of the fried variety.