Some ordinary foods on the daily menu are unknowingly raising the risk of high blood pressure. Health experts have recently urged people strongly to avoid excess salt and processed food. They warn that this silent killer takes hold in the body precisely because people are unaware of it.
High blood pressure, or hypertension, is often described in medical science as a silent killer, because its early symptoms usually do not show themselves easily. Doctors say that if high blood pressure goes uncontrolled for a long time, it can cause heart disease, stroke, kidney disease and even serious damage to eyesight.
In experts’ view, everyday foods such as processed meat, instant noodles, canned soup, crisps, sweetened drinks and fast food raise the risk of high blood pressure many times over. Among these, sodium or excess salt is the greatest concern. When excess sodium enters the body, water is retained, so the heart has to work harder to keep the blood flowing normally.
The bulk of the sodium that enters people’s bodies today comes from processed and packaged food.
Alongside salt, the negative effect of unhealthy fats and sweetened drinks is no less. Consuming drinks or foods high in sugar adds body fat or weight, one of the leading causes of hypertension. The saturated and trans fats in fried food, pastries, cakes and fast food also damage the blood vessels over the long term and raise blood pressure.
Processed meats such as bacon, sausage, ham, salami and hot dogs in particular contain high levels of sodium and preservatives, which are directly linked to cardiovascular or heart disease. Nutritionists therefore advise avoiding these foods and eating fresh lean meat, fish, pulses and skinless chicken.
There is no substitute for a balanced diet in keeping high blood pressure under control and having a healthy heart. Fruit, vegetables, whole grains, citrus foods, nuts and foods with healthy fats are highly effective in controlling blood pressure. Bananas, spinach, tomatoes, potatoes and beans in particular contain ample potassium, which helps counter the harmful effects of sodium and keep blood pressure normal. To reduce the long-term risk of heart disease and stay free of hypertension, health experts have placed particular emphasis on drinking clean water instead of sweetened drinks, exercising regularly and maintaining a proper weight, as well as reducing processed food and salt.
বাংলায় মূল প্রতিবেদন পড়ুন · Read the original Bengali report