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Salt or more specifically Sodium plays a crucial role in BP management. Too high salt/Sodium ingestion can cause high BP while too low salt/sodium levels can cause low BP. So it is important to maintain an optimum salt intake. Studies have shown that a reduction in the amount of sodium consumed through the diet leads to a noticeable decrease of blood pressure and therefore, it is important to keep salt intake as low as possible. Salt intake is not same as Sodium intake. Salt is Sodium Chloride and is just one of the forms in which human beings consume Sodium. Here are some tips--
- Recommended Salt/ Sodium intake - Adults should consume <5gms of salt in a day (appx 1 teaspoon salt)/ Or <2.3 gms of sodium daily. Ideal Sodium intake should be <1.5 gms daily.
- To decrease salt/sodium, AVOID processed foods like Chips, nachos, popcorns, namkeens like bhujiya, salted peanuts etc, pickles, papads, chutneys, sauces like tomato and soya sauce, ready-to-eat meals, junk and fried food like burgers, french fries, cured hams or bacon or salami, packed salty drinks like juices or buttermilk, hot chocolate etc.
- Avoid adding salt from over the top in your salads, soups, curds and vegetables.
- DO NOT Absolutely remove salt from your diet. Hence, Salt used while cooking the food at home is fine, but once the food is cooked do not add extra salt/chaat masala in the cooked food.
- Teach healthy eating habits to your children by encouraging them to eat fruits, vegetables, drinking fresh food and home cooked meals rather than junk food.
- If you are heart failure patient or kidney disease patient discuss with your Cardiologist or Nephrologist about the optimum recommended salt intake specified for you.
- It is difficult to get used to low salt in terms of taste when you are used to salty taste, but it is possible. But the health benefits of controlling salt in diet can play a major role in BP reduction thus preventing the need for medicines, hence it can be worthwhile to get used to low salt taste.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Hi, I am a Science student and 21 years old. Recently I checked my BP and it was kind of high (150/100). The local doctor was surprised and asked me check up on a specialist as this high BP at this age is irregular. But he said to wait and check BP over a week to see whether this was not due to sudden stress. I am overweight (105 kg, height 5'11"). So my question is whether I consult a doctor asap and start medication or improve my lifestyle (diet, exercise etc.) for a couple of months and see the results? Thanking you in advance.
Hi, I am 9 week expectant, my BP is high from past few days ~ 140/120. Does this range of high bp affects baby? Please advise.
When ever I do hard work or I carry more load on my head. I usually feel pains in heart (chest )for sometimes and also l will be experiencing coughing too. Please what can l do to stop this and what medication will I take as well. It is my main problem. So help me.
1) High Dietary Salt/Sodium intake - >5gms salt/>2.3 gms of salt per day increases the risk of developing BP at early age.
2) Smoking or consuming tobacco products like khaini etc (even occasional consumption can be harmful).
4) Lack of exercise and physical activity - Daily 30-40 mins of exercise or brisk walking is absolutely essential to remain healthy and avoid BP and heart problems.
5) High Cholesterol can lead to blockages in arteries of various organs, which in-turn leads to high BP. Hence getting cholesterol checked annually can help in diagnosing it timely.
For most people, putting on weight is easy, but losing excess weight can be quite a struggle. Obesity is one of the most common lifestyle ailments today and can trigger a number of health problems, including diabetes and cardiovascular diseases. It also affects your emotional health and self confidence.
Patience and perseverance are crucial when it comes to weight loss. Ayurveda can be very helpful in losing and regulating weight. Ayurveda is not only an alternative to harmful medicines, but also a lifestyle that includes a healthy diet and regular exercise. Here are a few ayurvedic herbs and preparations that can help you achieve a healthy body weight.
- Ginger: Ginger is rich in chemicals that control the oxidation of fatty acids and regulates cholesterol metabolism. Thus, it suppresses fat accumulation and regulates cholesterol levels in the body. It also helps cleanse the colon thus, aiding in the digestion process. Ginger also increases the body heat and blood flow that helps the body burn fat faster.
- Lemon infused water: Water infused with lemon juice and a spoon of honey on an empty stomach can help detox the body and boost metabolism. The lemon acid slows down the digestion process and help the body absorb nutrients that regulate blood sugar levels and keep you satiated for longer after a meal. In addition to this, lemon water also helps stimulate liver functioning and aids in the removal of waste from the body.
- Guggul: Guggul is a resin extract that is also known as the ‘fat killer’. It has lipid lowering properties that help lower cholesterol levels by speeding up the degradation of cholesterol and reducing the production of cholesterol in the liver. It also increases the amount of thyroid hormones produced that boost metabolism and help burn fat.
- Vrikshamla: Vrikshamla is rich in hydroxy citricacis that helps inhibit the accumulation of fat in the body. It also helps modulate the activities of genes that effect fat synthesis and can prevent the development of visceral fat tissues. Vrikshamla is also rich in serotonin that reduces the tendency to overeat by keeping a person feeling satiated for longer.
- Nigella sativa: This is better known as black cumin, onion seeds or kalonji. These tiny black seeds help lower blood sugar levels that can control your appetite and reduce carbohydrate cravings. It also stimulates the burning of fat and increases metabolism. By enhancing the functioning of the liver, it also helps the body get rid of waste and toxins. In case you have a concern or query you can always consult an expert & get answers to your questions!