High Blood Pressure
Thereof the first step that a 40 year old individual with hypertension should take is reducing the salt-intake as well as losing weight (Divine, 2005). To control hypertension, it is recommendable to strictly take medication as directed by the health care provider, be moderately physically active on majority of week days, maintain a diet that is healthy, and adhere to a healthy eating plan that incorporates foods with low sodium level and a restrained alcohol-intake.
An appropriate dietary plan for should reduce the cholesterol and saturated fact content in blood. It should lay emphasis on increased intake of food with a higher nutritive content especially in minerals such as calcium, potassium, magnesium, fiber and protein. The recommendable daily sodium intake is approximately 1, 500 milligrams. The eating plan should incorporate a given amount of serving per day depending on the various food categories.
The appropriate eating plan should contain daily servings of 6-8 grains and this may include a slice of bread, a half a cup of cooked cereal, pasta or rice and finally one oz of dry cereal. Vegetables should comprise of 4 to 5 daily servings which include a half a cup of fruit juice, a half a cup of fresh, canned or frozen fruit, a quarter cup of dried fruit and finally one medium fruit.
For low-fat or fat-free milk and other milk products, the recommendable daily servings are 2 to 3 which include one and a half oz cheese and one cup of yogurt or milk. The other category is that of lean meats, fish and poultry whose daily servings should be six or below and these comprise one egg and one oz cooked meat, fish and poultry (Moore, Jenkins and Svetkey, 2003). The other food group is that of nuts, legumes and seeds which should be 4 to 5 servings on weekly basis.
They should include a half a cup of cooked legumes for instance dry peas and beans, two tablespoons or half oz of seeds, two tablespoonfuls of peanut butter and a third a cup or one a half oz of nuts. For the fats and oils category, the recommendable daily servings are 2 to three and these include two table spoonfuls of salad dressing, one tablespoonful of mayonnaise, one teaspoonful of vegetable oil and finally a teaspoonful of soft margarine. The final category is that of sweets and additional sugars which should be 5 or below servings on weekly basis, which include one cup of lemonade, half a cup of gelatin or sorbet, one table spoonful of jam or jelly and one tablespoonful of sugar (Moore, et al, 2003).
To aid in menu planning, it is important to take note of the key sources of energy which include whole wheat pasta, oatmeal, unsalted pretzels, whole wheat pasta, whole wheat rolls and bread and popcorn. The basic sources of fiber, magnesium and potassium include collards, carrots, green peas, tomatoes, spinach, squash, broccoli, green beans and sweet potatoes. The key sources of protein and calcium include reduced-fat or low-fat cheese, fat-free milk and frozen yoghurt. Rich sources of fiber, magnesium and potassium include apricots, grapes, apples, dates, bananas, tangerines, strawberries, oranges and grapefruit juice.
Finally, the key sources of magnesium, fiber and protein include mixed nuts, almonds, split peas, kidney beans, walnuts, peanut butter, sunflower seeds and hazelnuts. Fruits should contain and low fat content and should include sugar, ices and sorbet, hard candy, fruit pinch and gelatin that are fruit-flavored (Nix, 2005). Several research studies for example the diet study referred to as DASH, have proven that reduction of sodium level in foods cause a reduction in blood pressure.
Many people have benefited through lowering the level of slat intake in their daily diet and this apples to both males and females (Moore, et al, 2003). One of the anticipated setbacks is the challenge associated with adjusting to a new dietary plan and a new form of lifestyle. It is well known that many people are often resistant to change. The same case applies to a new exercise and eating plan whereby people may show some reluctance and resistance in the course of acclimatizing to it.
In order to overcome this setback, it is advisable to take a gradual and step by step process. Instead of taking part in an intensive physical exercise at once, it is recommendable to begin with a simple form of physical exercise and then go on to the intensive forms (Plowman and Smith, 2007). The other setback is the lack of motivation especially when there is no one to direct and give guidance on the exercise and dietary plan. In order to overcome this setback, it is advisable to set realistic goals that that are capable of acting as a form of motivation. Commitment is also necessary as this will increase the motivation of working towards the achievement of particulars set of goals.
It is important to take a moderate and intensive physical activity daily for thirty minutes. For a moderately high blood pressure level, walking for 30 minutes for at least five days a week would be helpful in maintaining a normal blood pressure level and keeping the subject off medication. When taking high blood pressure medication, it is recommendable to perform a moderate physical exercise for 30 minutes daily in order for the medication to be effective and produce optimal results.
Initially, a physical activity should be as simple as possible for instance walking around a block for 15 minutes every morning and evening. This is followed by a gradual building up of the plan and setting up of novel goals in order to increase motivation. The key point should be to identify oneâ€™s interest, hobbies and perform them safely. It is important not to try too hard in the beginning because this might result to giving up and injury. Prior to developing a novel physical exercise, it is important to consult with a doctor in cases where there is a family history concerning heart complications (Plowman, 2007).
In order to measure the success of the dietary and exercise plan, test results for high blood pressure should indicate a decrease. Reduction or maintenance of optimal blood pressure level is therefore an indication that the plan is successful. Of the goals of exercising should be to maintain or achieve a healthy weight and to achieve this, weight measurements should be taken on weekly basis and adjustments on the exercise plan made depending on the amount of weight loss anticipated (Divine, 2005).
There are some potential health risks that may arise due to failure to implement a nitration and exercise plan. Some of them include kidney failure, heart failure and even stroke. Obesity or gaining of excessive weight is the other health risk that may result. The key cause of obesity is accumulation of fat in the body and this may eventually results to arteriosclerosis due to blocking of major blood vessels such as arteries and veins. All these potential health risk may eventually be fatal and result to death. Hence, it is important to implement a working nutrition and exercise plan to reduce hypertension and the potential health risks associated with the condition.
Divine, J. G. (2005). Action plan for high blood pressure. Human kinetics
Moore, T., Jenkins, M., & Svetkey, L. (2003). The DASH diet for hypertension. Lower your blood pressure in 14 days. Simon and Schuster
Nix, S. (2005). Williams basic nutrition and diet therapy. Elsevier Health Sciences
Plowman, S. A., & Smith, D. L. (2007). Exercise physiology for heath, fitness and performance. Lippincott Williams and Wilkins
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