We cannot take high BP or hypertension lightly. High blood pressure – as a health condition – opens the door to many other diseases that affect our vital organs. Hypertension also exerts a substantial public health burden on cardiovascular health status and healthcare systems in India. According to an international study cited by the US National Library of Medicine, in a country like India that is already stretched for resources – hypertension is directly responsible for 57 per cent of all stroke deaths and 24 per cent of all coronary heart disease (CHD) deaths in India. 

I am sure none of us wants to be a part of this hypertension statistic. Therefore, let us get cracking on what studies say you must do to keep hypertension at bay. 

Why hypertension is a killer disease:

Sadly, high BP is a health malady that lack noticeable symptoms yet gives very serious consequences. That is the reason why hypertension has earned the nickname ‘the silent killer‘. 

Hypertension makes one vulnerable to serious medical events, such as a cardiac arrest or a stroke, risk of organ failure, including kidney disease and blindness.

How much salt can I have in a day?

The American Heart Association recommends limiting daily sodium intake to no more than 1,500 milligrams. (A teaspoon of salt has about 2,400 milligrams of sodium.) Most people greatly exceed these sodium guidelines.

What’s the difference between sodium and salt?
Cleveland Clinic experts explain this the best. Salt is mostly sodium, a mineral that occurs naturally in foods. Sodium is a substance that may cause your blood pressure to increase. If you eat ‘Chinese food’ you may be aware of MSG (monosodium glutamate) – which is another example of sodium added to food.

How does salt increase blood pressure?

Let us suppose you ate a lot of salt which as we know contains sodium. Your body automatically begins to hold extra water to “wash” the salt from your body. This retention of water puts stress on your heart and blood vessels – thus raising the pressure on your cardiovascular system.

High blood pressure can be treated with medicines, but the best treatment to prevent and reduce high blood pressure is making changes to your diet. 

Dump that salt shaker:

1. Did you know that limiting your sodium intake to just 2300 IU daily (about one teaspoon a day) can significantly reduce your risk of high blood pressure? Well. yes, that is true and it is not a claim made off the cuff. It is a conclusion that medical experts have arrived at after nearly 20 years of continuous studies. 
2. Lowering and limiting one’s salt intake through all sources to ONE teaspoon a say ensures elimination of one of the biggest factors of hypertension.
3. The DASH diet (DASH stands for Dietary Approaches to Stopping Hypertension) advocates for people to eat less than a teaspoon of salt every day, to lower their blood pressure.
4. Salt is a matter of taste and one must work on reducing sodium (salt) intake gradually.
5. Start with limiting your total salt consumption to one tsp a day.
6. This includes all sodium, including the salt that’s added to ready meals or sauces or salads.
7. Then as you get used to the taste of less salty food, work towards 2/3rd tsp/day.

The DASH diet to lower your blood pressure:

• Eat plenty of fresh vegetables, dry fruits, fish, lesser meat and dairy
• Cut the use of ghee, butter or margarine to no more than 170 grams per day
• Eat whole grains, adopt a more plant-based diet
• Eat more salads instead of chips, fries, pickles, papads that contain copious amounts of salt.
  
   

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.