High Blood Pressure, Low Salt Recipes
WHAT IS HIGH BLOOD PRESSURE (HYPERTENSION)?
We all regularly use the words ‘blood pressure’ when we feel even slightly ill, without really understanding what they mean. Blood pressure (B.P) is merely the pressure exerted on blood vessels by circulating blood due to the rhythmic beating (contraction and relaxation) of the heart. That means normal blood pressure is not something to be worried about – if your heart is beating your blood will exert pressure on the blood vessels.
What is a cause for worry is when a person has high blood pressure (or hypertension). In such a case his heart has to exert more force to pump almost the same quantity of blood within the same time. The two parameters for this are Systolic B.P, which is the pressure exerted during the contraction of the heart, and is always high; and Diastolic B.P, which is the pressure exerted during the relaxation of the heart, and is comparatively low. High blood pressure in an adult is defined as blood pressure equal to or greater than 140 mm Hg systolic pressure or equal to or greater than 90 mm Hg diastolic pressure.
High blood pressure or hypertension is more and more prevalent these days, especially among younger people. Apart from stress and obesity, one of the reasons for this is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes.
Levels of High Blood Pressure
The easiest and most reliable way to find out if you have high blood pressure is to have your B.P checked regularly. Blood pressure is measured in millimetres of mercury (mm Hg). The average ideal B.P levels are 120/80 for young people, and 140/90 for older people. Levels equal to or higher than these indicate that you may be suffering from mild, moderate or severe B.P. It is very important to initiate the right treatment once you discover what level of high B.P you suffer from.
|
Level of severity |
Systolic B.P |
Diastolic B.P |
TREATMENT |
|
Mild B.P (most commonly occurring stage) |
140-160 |
90-100 |
Can be easily brought back to normal with some life style management, diet modification and proper medication. |
|
Moderate B.P (progressive stage and predisposes one to several other complications like heart disease and diabetes) |
160-200 |
100-120 |
Should undergo regular blood pressure checks, take required medication, reduce weight, restrict sodium intake, and make appropriate lifestyle modifications. |
|
Severe B.P (highest risk stage) |
Above 200 |
Above 120 |
Once a person’s B.P reaches this level, it is very difficult to bring it back to normal. A person with such high B.P must be very cautious about medications, and maintain the right sodium and potassium ratio in his diet. Lifestyle modifications are also required. |
The recipes in this section have been designed to use minimum salt yet retaining its taste and flavour. In most of the recipes we have measured and used the minimum amount of salt required to make a dish appetizing, however you can decrease or increase the salt according to the daily sodium limit prescribed to you. However in other recipes, you can follow a thumb rule – 1/8 to ¼ teaspoon of salt for a serving of 4. Ranging from breakfast options, and soups and Salads to rotis, subzis and international cuisine, the recipes use low-sodium ingredients, limited amount of oil and are devoid of high-sodium processed foods.
Cabbage and Dal Paratha , Dahi Bhindi , Jowar Pyaz ki Roti , Mili Jhuli Subzi and many more recipes are a true treasure for hypertensives. For those who want to please their palate for pickle, can try Carrot Pickle and Green Chilli Pickle . So tuck the salt out of sight, and start reducing your sodium intake. Eat healthy to keep your blood pressure in check.
Try Our Other Lower Blood Pressure Recipes…
Lower Blood Pressure Accompaniments Recipes
Lower Blood Pressure Breakfast Recipes
Lower Blood Pressure Desserts Sweets Recipes
Lower Blood Pressure International Recipes
Lower Blood Pressure Rice, Pulao Recipes
Lower Blood Pressure Rotis, Parathas Recipes
Lower Blood Pressure Salads Recipes
Lower Blood Pressure Soups Recipes
Lower Blood Pressure Subzis Recipes
Happy Cooking!