Written by Dr.Md.Redwanul Huq (Masum)
Sunday, 26 June 2011 14:19

What is blood pressure:

Blood pressure is the lateral pressure exerted by the flowing blood against the blood vessel walls.

What is high blood pressure (Hypertension):

High blood pressure (Hypertension) is defined as Blood Pressure (BP) 140/90 mm of Hg or more in 2 or more occasions 1 to 2 weeks apart in a person having age more than 18 years or BP 140/90 mm of Hg or more in single occasion with the evidence of target organ damage or BP 210/120 mm of Hg or more in a single occasion.

What is normal blood pressure:

Normal blood pressure means the BP is within the normal limit which is-

For Systolic blood pressure: 100-139 mm of Hg

For Diastolic blood pressure: 60-89 mm of Hg.

Symptoms of high blood pressure:

Usually asymptomatic, but symptoms of high blood pressure may be as following:

Headache and heaviness in head

Blurred vision


Neck pain


Nausea and vomiting


Irritability and lack of concentration

Chest pain


How to reduce blood pressure:

Patients suffering from high blood pressure should know how to reduce blood pressure.

For this following steps are to be taken-

Lifestyle modification:

  • Exercise regularly — at least 30 minutes a day
  • If you smoke, find a program to stop smoking
  • Avoid alcohol completely
  • If you have diabetes, keep your blood sugar under control with the help of your doctor.
  • Reduce stress & try to avoid things that cause stress for you
  • Try meditation or yoga
  • Lose weight if you are overweight.

Diet in High Blood Pressure:

  • Decrease the amount of dietary sodium(salt) (less than 1,500 mg per day) And therefore-

a)Do not use salt at the table (for salads or others)

b)Give light salt in cooking

c)Don’t take salt preserved foods such as salted or smoked meat (ham, bacon,

sausages etc), salted or smoked fish

d) Avoid highly salted foods such as potato chips, crackers, salted nuts,salted popcorns,

 salted snacks

e) Try to avoid foods with sodium as preservative like tomato ketchup, soya sauce,

chilli sauce, garlic sauce, pickles, chutneys etc.

  • Have a heart-healthy diet in high blood pressure, including potassium(Highly present in milk,fruits and vegetables), calcium(more in milk and leafy vegetables) and fiber
  • Drink plenty of water
  • Eat a diet rich in fruits, vegetables, and low-fat dairy products
  • Reduce total and saturated fat intake
  • Avoid excess amount of proteins
  • Take fats of plant origin like sunflower oil, soya oil,groundnut oil, and corn oil
  • Reduce intake of fats of animal origin such as ghee, butter etc.

Sample diet plan in high blood pressure:

(Prepared by Mrs. Sharmin Sultana , M.S. in Food & Nutrition )



Early Morning



1% low fat milk / tea / coffee

Vegetable pan cake / stuffed chapatti

Apple / pear / papaya / water melon / banana


2-3 cup rice / 2 chapatti

Any dal preferably whole dal

Chicken 1-2 piece(s)

Curd / vegetable raita


Tea / coffee /fruit juice

Biscuits(salt free)


Rice 1 / 2 cup(s)/ 1 chapatti

Fish 1 piece

Mixed vegetables

Vegetable salad

Fruit custard

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