Food conquering high blood pressure - Hypertension or high blood pressure is one of the diseases that appear secretly. It is difficult to know that someone has high blood pressure without measuring blood pressure.
Understanding the hypertension category
To find out if a person has high blood pressure, pay attention to the results of blood pressure measurements. Normal blood pressure is less than 120/80. The first number of measurement results is the systolic blood pressure, then the next number is the diastolic pressure.
When the blood pressure measurement results exceed the normal range, it can be divided into the following categories:
- Blood pressure ranges from 120 to 139 for systolic numbers or from 80 to 89 for diastolic blood pressure.
- Stage 1 Hypertension. If your systolic pressure is 140-159 or your diastolic pressure is 90-99.
- Stage 2 hypertension when the systolic pressure is equal to or greater than 160 or the diastolic pressure is greater than or equal to 100.
Recognize the triggers of the diet Hypertension
Some people do not realize what they eat every day, let alone the uterus. For those of you who wish to maintain normal blood pressure, you can begin to get into the habit of watching food consumption and content.
Foods for hypertension should not include foods that are high in sodium or sodium. The less sodium you consume, the more your blood pressure will be controlled. High sodium foods include canned foods, processed foods and ready-to-eat foods.
Instead, eat many foods that contain potassium, magnesium, and fiber to help control blood pressure. If necessary, keep a diary to measure the amount of salt in the food you eat. If you eat packaged foods, read the label.
You can make gradual changes, for example by limiting your sodium intake by about one teaspoon per day. When the body has adapted, reduce it to two-thirds of the spoon once a day. To add to the taste and aroma of foods, you can use low-sodium spices, such as various other natural herbs or vinegar.
For more details, avoid the following hypertensive foods if you have high blood pressure:
Do you usually drink coffee? If you have high blood pressure, now is the time to get rid of it. In fact, not just coffee. Tea and sodas also increase blood pressure. All of these causes are caffeine in these drinks.
2. Meat and processed foods
Both types of food are often processed while keeping the salt. Thus, these foods become high in sodium, which is dangerous for diabetics.
Pickled cucumbers are delicious on the tongue, but the manufacturing process requires salt so that the cucumber is not rotten quickly. This is why it is advisable to avoid it so that the blood pressure does not increase.
4. Canned sauce
Tomato sauce, pasta sauce and tomato juice packed in tin contain a lot of sodium. In a cup, sauces contain more than 450 mg of sodium, which can increase blood pressure.
5. Chicken skin and other fatty foods
Chicken skin and other fatty foods, such as red meat, fatty milk, cheese and butter, contain saturated fatty acids and trans fatty acids. This type of fat can increase bad cholesterol and make your high blood pressure worse.
Apply a healthy diet
You should avoid foods containing high blood pressure and replace them with a healthy diet to keep blood pressure stable. The recommended diet for reducing high blood pressure is DASH or Dietary Approaches to Stop Hypertension.
The DASH regime is based on four principles:
- Increase nutrient intake from whole grains, fish, poultry and nuts.
- Also increase the consumption of low-fat fruits, vegetables and dairy products.
- Reduce salt, sugary drinks and red meats.
- Also reduce foods high in saturated fat, cholesterol and trans fats.
- Milk and yogurt lean. Low-fat, high-calcium, low-fat milk is a powerful blend of substances that can reduce high blood pressure. You can also use yogurt as a substitute if you do not like milk.
- Beetroot. This fruit is intended to help reduce blood pressure because it contains nitrates. Even research has shown that beet juice lowers blood pressure in just one day and one night.
- Groats. Wheat is one of the foods that can reduce blood pressure. In fact, these foods contain little fat, are high in fiber and low in sodium (salt).
- Banana. One of the benefits of bananas is that they are rich in potassium, which helps maintain a stable blood pressure. You can simply eat bananas or mix it with oatmeal at the breakfast menu.
- Fish. Choose fish containing omega 3 fatty acids, such as salmon. These omega 3 fatty acids help reduce blood pressure.
- Olive oil. The polyphenol content found in olive oil helps to reduce blood pressure.