The American College of Cardiology and the American Heart Association defines hypertension as high blood pressure at or above 130/80 mmHg with stage 2 hypertension being defined as a blood pressure at or above 140/90 mmHg. 1
Hypertension symptoms are not usually present unless it is very severe. These may include:
- Severe headaches
- Nosebleeds
- Irregular heartbeat
- Changes in vision
- Difficulty breathing
(If you have concerns, please see your doctor immediately).
Hypertension causes hardened arteries and can cause complications such as angina, heart attack, heart failure, stroke, kidney damage or failure, or sudden death.
This disease can be managed with the right eating style, which can include interesting and tasty foods.
Measures you can take to assist with management include:
- Reducing your salt intake, limit cured, canned and processed foods; flavouring your dishes with herbs, spices, peppers and citrus.
- Eating a wide variety of fruit and vegetables – keep it colourful.
- Reducing your alcohol consumption and avoid binge drinking on weekends or social occasions.
- Reading food labels to identify foods with trans-fat.
- Avoid smoking tobacco
- Finding time for regular exercise
- Managing your stress and mental well being
Yes, what we are suggesting are lifestyle changes. Changes can be overwhelming but we can start with one change at a time. Steps like…
- Making salt the last ingredient you add during cooking, taste your food first and then decide how much to add.
- Choosing low sodium or even salt-free options when we shop
- Monitoring your blood pressure at home
- Reading how the DASH diet can reduce your high blood pressure in 14 days
If you have been diagnosed with hypertension know that all is not lost; gradually start to work on your lifestyle and eating habits. We want you to take your diagnosis seriously but do not lose all hope. In most cases, Hypertension that is measured, managed and controlled can result in an improved quality of life.
As always, we are here to support you on your journey and would be happy to assist you with a tailored meal plan.
