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What Causes Hyper tension?          Click aki pa download factsheet na papiamento

Though there is no single cause for hypertension, many factors can contribute to its development:

Lifestyle Alcoholic drinks are high in calories and can increase blood pressure. Cigarette smoking raises blood pressure and also adds to the damage in the heart and blood vessels. In addition situations that continually cause stress, worry or anxiety can

cause  blood pressure to rise.

Obesity

Extra weight can elevate blood pressure, therefore strive to achieve and maintain a healthy weight.

A weight loss of just 5-10 lbs., can significantly improve blood pressure control in the overweight individual.

 Hereditary

People with a family history of high blood pressure are more likely to develop it.

 Gender

Males are at a greater risk of developing the disease then females.

 Certain Medications

Steroids, non-steroids anti-inflammatory drugs have effect on blood pressure.

Some nasal decongestants, cold remedies and diet pills may cause a risk in blood pressure. Some woman on oral contraceptives also develops high blood pressure.

 Sodium Sensitivity

Some people especially from African heritage are more sensitive to increased sodium in their diet. Even ordinary levels of salt can increase blood pressure.

 Kidney Disease

People with even mild kidney diseases may develop high blood pressure.

 Age

As we age we become more susceptible to the disease.

 Food tips to help control high Blood pressure

Eat a well balanced diet according to the dietary guideline  (see chart)

Choose foods low in fat and high in nutrient.

·       Choose complex carbohydrates like whole grains and cereals and avoid sugary foods including soft drink, sweets, cakes, pastries and rich desserts.

·       Choose 4 servings or more of fruit and vegetables per day, these are high in potassium, antioxidants and fiber and help to control blood pressure.

·       Choose lean protein foods including: skinless chicken, fish, very lean cuts of meat, peas, beans and lentils.

·       Eat less salt and high sodium foods.

Avoid processed and commercially prepared foods such as bacon, sausages, cold cuts, smoked and salted fish or meats, canned meats and canned soups. Also salted snack foods, salted seasoning, sauces and dressings.

·       Experiment with herbs, spices, lemon/lime juice and flavored vinegars to “spice up" your meals.

·       READ LABELS.  Aim to keep your total sodium intake below 2000 mg per day.       ¼ tsp salt has 500 mg sodium. A good rule is to choose foods with no more than 140 mg sodium per serving.

·       Natural foods such as fruits vegetables, grains and fresh unprocessed meat are naturally low in sodium.