Hypertension, or high blood pressure, may lead to heart disease and stroke and is common in the Kingdom's population for those over 40 years of age. The Saudi Journal of Kidney Diseases and Transplantation reported that the prevalence of hypertension in the Kingdom is now 10 percent of adults over the age of 45. Hypertension is termed the silent killer because it is often present without any noticeable symptoms and its victims are unaware of their condition.When the arteries narrow, blood pressure increases, making the heart work harder to pump blood, which can wear down this vital muscle. To stop hypertension from creeping up on you without warning you should get your blood pressure checked regularly. High blood pressure is defined as being over 140/90 mm Hg. Normal blood pressure should range between 100/70 and 120/80. Nutrition has a lot to offer in both preventing and treating high blood pressure. Simple diet changes Eat a diet low in total and saturated fat found mainly in animal foods: meats, milk, cheese, yogurt, eggs, butter, and lard. Some simple changes in your diet can drastically cut down your total fat intake: • Buy only low fat or non-fat milk and yogurt. At the deli section of your supermarket you can choose from some tasty low fat and low salt cheeses and labneh. Cottage cheese, feta and mozzarella cheeses are better choices than cheddar, gouda, kahskaval, Swiss, and cream cheeses. •If you are a meat person, you should seriously consider acquiring a taste for chicken, turkey or fish. A diagram (Fig. 1) shows a comparison of the fat content of different meats • Lower your cholesterol intake because excess cholesterol gets deposited in the arteries that impedes blood flow and raises blood pressure. Minimize the consumption of egg yolks, liver and other organ meats, whole milk, and fatty cuts of beef or lamb. • Use olive oil, canola or sesame seed oil for cooking instead of butter or lard. • Your mother has been telling you for years to use less salt. Although excess sodium may contribute to hypertension, you should be more concerned with your potassium levels. Low potassium levels can contribute to hypertension. Eat more foods rich in potassium: broccoli, tomatoes, citrus fruits, and bananas. • Eat more high fiber foods. Fiber has been shown to reduce both blood pressure and blood cholesterol. Soluble fiber found in apples and oats is especially beneficial. Make your self a bowl of oatmeal daily using skimmed milk and sweeten it with honey and cinnamon. Soluble fiber in oats binds up with cholesterol until it is eliminated from the body. Beans, peas, and lentils also contain soluble fiber. • Add garlic to your diet. Garlic has blood pressure and blood cholesterol lowering effects in addition to blood cleansing and thinning properties. Mix fresh, ground garlic in your salad or a bowl of low fat yogurt. Try this delicious salad: Mix fresh watercress and spinach leaves with some minced garlic, lemon juice, olive oil, and a dash of salt. Use generous amounts of garlic in your cooking. Supplements and food Two minerals that work hand in hand to regulate blood pressure and normal heart function are calcium and magnesium. Low calcium levels can increase blood pressure. Magnesium can dilate the coronary arteries and decrease blood pressure. I advise anyone with a family history of hypertension to take a good supplement that contains 800 mg calcium, 400 mg magnesium, and 200 IU vitamin D. Some foods can help lower blood pressure and are great for the heart because they are rich in potassium and magnesium, such as: apricots, bananas, berries, grapefruit, grapes, mangoes, melons, oranges, peaches, artichokes, broccoli, carrots, cauliflower, and spinach. Sweat, tone and trim We saved the best factor to bring your blood pressure down, tone the heart, and improve health for last: exercise! Remember, the heart is a muscle and needs exercise to stay toned and strong. Aerobic exercise improves the ability of the heart and blood vessels to deliver oxygen and nutrients to all cells of the body. Exercise helps you lose weight, and being overweight raises you blood pressure and cardiovascular disease risk. Make it a habit to exercise for 45 minutes at least four times a week. Vary your routine to avoid boredom. Walk, jog, cycle, dance, swim, or follow an aerobics video tape. Add 10 minutes of stair climbing or jumping rope for a more advanced work out. Use the questionnaire provided (Fig. 2) to determine your risk of heart disease. One you know your risk, you can start a nutrition and exercise plan to arm you in preventing heart disease and hypertension before they arise. Add up your score and see which category you fall into. - SG Amal Al-Sibai holds a Bachelor's degree in Holistic Nutrition from the United States, and has previously worked as a nutritional consultant. __
