Jaldi Fit
Exercise and Hypertension
Watch your salt intake!

Most of us consume more salt than we need. Limit salt intake to 2,400 milligrams per day (1-teaspoon). The low sodium diet not only helps to keep the blood pressure from rising, but also helps blood pressure medicines to work better.

When you eat too much salt, the body retains water to “wash” the salt from the body. This can result in high blood pressure.

Common foods are high in sodium

  • Processed and packaged foods such as canned soup, ketchup, pickles, and soy sauce.
  • Meats, sausage, bacon and ham.
  • Pretzels, popcorn, chips and peanuts.
The herbal salt substitute

Mix spices such as fennel, basil, oregano, black pepper and tarragon. Use them to enhance the flavor of your food. They have active ingredients that can reduce blood pressure and can be used as a salt substitute.

Valuable vitamins and minerals

Foods high in calcium, potassium, magnesium, vitamin C and omega-3 fatty acids help regulate blood pressure levels.

Good sources of calcium - milk, fresh cottage cheese, yogurt, broccoli, cabbage, soybean, salmon.

Good sources of potassium – coconut water, tomatoes, bananas, beetroot, avocadoes, oranges.

Good sources of magnesium – spinach, almonds, sunflower seeds, barley.

Good sources of Vitamin C- Red cabbage, bell peppers, citrus fruits, kiwis, strawberries.

Vegetables that are beneficial: The pick of the crop

Celery: Oriental medicine practitioners have found celery beneficial for lowering blood pressure.

Garlic: Garlic is a wonder drug for the heart. Eating as little as one clove a day can help manage hypertension.

Tomato: Tomatoes are high in gamma-amino butyric acid (GABA), a compound that can lower blood pressure.

Saffron: Saffron contains a chemical called crocetin that lowers blood pressure. You can add it to food or even brewed tea to give it an exotic flavor.

Omega-3 fatty acids

The presence of these good fatty acids can prevent blood clots that cause heart disease.
Sources are: Fish – salmon, tuna fish, and trout.

American Heart Association (AHA) recommendations

  • Eat fish and white meat instead of red meat.
  • Remove skin from poultry before cooking.
  • Use low fat milk instead of whole milk.
  • Consume no more than 2 egg yolks per week.
  • Avoid packaged, pre-cooked foods.