Hypertension (high blood pressure) has become a very serious epidemic in Trinidad and Tobago, particularly in women. The amount of money being spent for the treatment of this condition is an obscene 3.2 BILLION annually.
Uncontrolled hypertension is the main cause for heart attacks. There is a reason why hypertension is called “the silent killer”, because most of the people who suffer of hypertension have little to no symptoms, even when the blood pressure is high.
Therefore, it is crucial to check blood levels every 6 months. High blood pressure can also lead to blindness, and kidney failure. As I previously blogged, heart disease is the #1 cause of death in T&T.
1 in 4 persons are living with hypertension in our country!
WHAT IS HYPERTENSION
Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels.
Science defines hypertension as a blood pressure higher than 140 over 90 millimeters of mercury (mmHg). Normal blood pressure is 120 over 80 mm of mercury (mmHg).
Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.
WHAT FOODS TO AVOID
HIGH SALT DIET
Sodium and salt are the number one enemies of hypertension. More than 75% of the sodium we eat daily comes from packaged foods, and not the salt we add at the table. Package foods such as canned beans, canned soups, frozen pizza, packaged and processed meats, pastries, candies,and deli have a very high-sodium content. Always read labels before purchasing any product.
SUGAR
Sugar is also known as the “silent killer” for a reason. We love sugar-sweetened drinks in T&T but they are strongly linked to high blood pressure. Don’t be fooled by labels such as “juice”, read all the ingredients.
Sugary-drinks contribute to an increased in obesity in individuals of all ages. Yes, hypertension affects ALL ages, not only adults.
As we know, hypertension is more common in people who are overweight or obese. Obesity is a significant factor for high blood pressure. The extra weight puts unnecessary strain on the heart and slows down the blood flow.
PACKAGED/PROCESSED FOODS
We all should avoid saturated and trans fats but people with hypertension should avoid it at all costs.
Grannies love to cook with oils and butter, that’s how they grew up. Look at how we cook pelau (heated oil with sugar!) but these are some of the very same things that are killing us rapidly but silently.
Chicken skin for example is high in saturated fats, same with dairy and red-meat. The very same thing people say they love to eat, are the cause of death of their loved ones and themselves.
There are some real causes of concern over hypertension in T&T, not only due to heart-related conditions and stroke but it has been reported that causes dementia among other conditions.
Brain scientists have recently discovered that by age 40, the brain of a person with clinically high blood pressure of 140/90, looks seven years older than the brain of a person with normal blood pressure.
The Alzheimer’s Disease Center at the University of California, Davis, USA stated that even slightly raised blood pressure, if persistent, causes brain injury and premature brain aging.
HOW A VEGAN DIET CAN HELP YOU
A Vegan diet can significantly lower your risk of high blood pressure by anything between 33 to 75 per cent compared to meat and dairy eaters.
Nature has provided us with wonderful fruits and vegetables in abundance. Bananas, watermelon, portugals, oranges, apples, mangoes, etc. Fruits are the earth’s way to help us heal the same very conditions we inflicted upon ourselves.
I love all veggies so I have a salad for every single meal I eat, if I don’t have one I feel completely lost. My salads usually consist of lettuce, tomatoes, cucumbers, sweet peppers and corn.
I like kale in my salad on occasion (I bought a Kale seedling that is producing some nice Kale leaves from a small pot!) In smoothies, it is fantastic!
I also love to roast my vegetables. There is such a great variety out there such as broccoli, celery, carrots, squash, kale, corn, eggplants, sweet potatoes, etc.
I know some of these veggies and fruits are more expensive than others. The key is to buy what is in season and NOT what they are trying to sell us or what is “trendy”. Shop at your local market or food trucks you see on the roadside. They are way cheaper than shopping at the supermarket. Keep it simple.
OATS AND LEGUMES
Oats are also an incredible source of fiber and can reduce cholesterol. I love to eat it for breakfast with a plant-based milk, bananas on top and some sprinkle of cinnamon, yum! Fiber lowers blood pressure and helps to control blood fat levels, which helps to prevent strokes.
Lastly, let’s not forget our wonderful beans and peas. My pantry is packed with beans and peas (dry) that I pressure-cook. I have yellow split peas, lentils, channa, black beans, red beans, pinto beans and on occasion I like to eat black-eyed peas.
What about “good fats”? You can get it Omega-3 from flaxseed and dark green leafy vegetables that they help to protect your blood vessels.
EXERCISING
High blood pressure increases with age, but don’t think everything is lost. As a matter of fact, exercising can help dramatically. The key is to start slow and incorporate more physical activities in your daily routine.
Regular exercise helps your heart become stronger. A stronger heart can pump more blood with less effort. If your heart can do that without straining itself, the force on your arteries will decrease, lowering your blood pressure.
The secret is consistency, the change will not happen overnight. It will take a few months before you see the desirable result and will continue as long as you keep healthy and active.
Hope this article can give you the encouragement to start your journey to help and happy living. No food is worth greater than your life! 🙂
