Today is World Health Day, and this year’s theme is High Blood Pressure.  High blood pressure also known as hypertension increases the risks of heart attack, stroke and kidney failure.  However, hypertension is preventable and treatable.

On the occasion of this year’s World Health Day, The Times of India, Bangalore, carried my article yesterday (April 06, 2013) in their wellness section.  I’ve published the same article here for the blog readers –

Diet Helps Maintain Normal Blood Pressure

It’s a given that high blood pressure and diet are linked.  What and how much you eat can increase the risk of high blood pressure, and at the same time can also help to control your blood pressure.

Increased intake of sodium, calories, saturated fat and alcohol, along with other factors like heredity, smoking, stress and sedentary lifestyle accelerate your risk of high blood pressure.

Dietary changes to control your blood pressure

• Reduce salt and sodium foods in the daily diet.  5 to 6 g of salt intake per day is adequate for an adult.  Ensure that you do not cross this limit.
• When you buy processed foods, read labels.  Avoid / restrict anything that carries ‘sodium’ or ‘salt’ as an ingredient.  There’s plenty of hidden salt in ready-to-eat foods.  Restrict their use.
• Eat more potassium rich foods like fruits and vegetables.
• Reduce / avoid caffeinated beverages.
• Drink coconut water regularly.
• Avoid / restrict saturated fats.
• Restrict the intake of sweets and fried foods, to keep your weight within the normal range.
• Increase the intake of fiber-rich foods – vegetables, fruits, nuts, whole grains.
• DASH (Dietary Approaches to Stop Hypertension) developed in the US has proved that what you eat can help a great deal in controlling blood pressure.  DASH suggests a maximum intake of 2300 mg of sodium per day (akin to 6 g of salt per day), using monounsaturated fats, choosing whole grains over refined varieties, eating nuts daily, consuming fresh fruits and vegetables every day, among other things.

Steps to prevent or control blood pressure 

1. Maintain your body weight within normal limits
2. Restrict / reduce your daily sodium intake
3. Limit alcohol consumption, if at all you drink
4. Avoid / restrict intake of saturated fats
5. Avoid active and passive smoking
6. Learn to cope with stress
7. Get adequate rest and relaxation
8. Remain physically active, unless you’re ill
9. Make time for sleep by limiting screen time in front of the television or computer
10. Undergo a health check regularly, especially if you have a family history of high blood pressure

A recent news item said that Samoa Air will charge the passengers according to their weight. It’s the first airline to do so.  Although, not many people across the globe fly this airline, perhaps there’s a message in this decision – you’re better off with less weight.

Talking about weight, when was the last time you weighed yourself on a weighing machine?  If you know your weight in kg and your height in meters, apply this formula to calculate your Body Mass Index (BMI) – weight (in kg) / height (in meters squared).  If your BMI falls within 23, your weight is normal.  If your BMI is above 23, you are overweight and need to reduce.  Excess weight increases the risk of heart disease, high blood pressure, adult diabetes, some types of cancer, osteoarthritis, and many other health problems.

Check your weight at least once a month and maintain it within the normal range.

Yesterday I received an invitation to attend a vegan cookery-cum-lunch session being held for a charitable cause.  Is it fashionable or healthy to be a vegan?  It’s certainly a healthy trend but if it has to be fashionable to be healthy, so be it.

A vegan is one who avoids all animal products – clothes, foods, accessories, furnishings, etc.  I’m not sure how many people in this world or in India are completely vegan, but I know a lot of people are followers of vegan food habits.

A vegan diet eliminates all animal foods – meat, poultry, fish, egg, dairy, animal fats and sometimes even yeast.  So many non-vegetarians and vegetarians who take dairy products in their diet wonder if a vegan can be well nourished.  Fortunately, vegans do get all the nutrients from a variety of plant foods like cereals, pulses, vegetables, fruits, nuts, seeds, herbs and spices.  The only nutrient lacking in a vegan diet is vitamin B12.  This can be obtained thru supplements.  A vegan’s diet can be very healthy, if all the foods are taken in the right proportion. Studies have shown that vegans who eat right have lesser chance of getting lifestyle-related diseases like adult diabetes, high blood pressure, heart disease, cancer, etc.  It’s also easier to shed weight with this diet.

Try it sometime for a few days and you might feel the difference.