Keep and restrict salt intake is one of the important measures to prevent and cope with high blood pressure. But this is not the only thing we can do to keep your blood pressure stays healthy. Apply the pattern of eating healthy food or hypertension, as well as prevent the condition of hypertension.
|Conquering High Blood Pressure Foods|
Hypertension or high blood pressure is one of the illnesses that appear secretly. Hard to know someone affected by hypertension, without measuring blood pressure.
Understanding The Category Hypertension
To know someone affected by hypertension, blood pressure measurement result note. Normal blood pressure is less than 120/80. The first number of the measurement results is the systolic blood pressure, then the next number is the diastolic pressure.
When the results of the measurements the blood pressure exceeds the normal range, then it can be divided into the following categories:
Blood pressure ranges from 120-139 to systolic or diastolic pressure to 80-89.
Hypertension stage 1. If Your systolic pressure diastolic pressure of 140-159 or 90-99.
Hypertension stage 2. At the time of systolic pressure 160 or higher or 100 or diastolic pressure is higher.
Identify Food Triggers Of Hypertension
Most people are not aware of what they eat every day, let alone their subjects. For those of you who want to keep their blood pressure in the normal range, can begin to live the habits of observing dietary intake and its content.
Food hypertension should not include foods contain high sodium or sodium. Makin a little sodium you consume, then the more restrained of your blood pressure. Foods high in sodium include food packaging in a can, the food is processed, and fast food.
In contrast with many consuming foods that contain potassium, magnesium, and fiber to help control blood pressure. If necessary, create a diary to measure portions of salt in the food you consume. If you are consuming the food in the package, read the label.
You can make the change gradually, for example restrict sodium intake about one teaspoon per day. When the body is already adaptable, then reduce again to about 2/3 the spoon per day. To add flavor and aroma to food, you can use low sodium seasoning such as a variety of other natural spices or vinegar.
For more details, here the hypertension foods to avoid if you have high blood pressure:
Do you have the habit of drinking coffee? If severe high blood pressure, it is now time for eliminating this habit. Actually not just coffee. Any soda, tea and raise blood pressure. All of this cause is the caffeine in these drinks.
Meats and processed foods
Both types of food is often prepared in a way preserved using salt. Thus it became the high sodium foods that are harmful to diabetics.
Cucumber pickle indeed favors on the tongue, but the manufacturing process requires salt so that the cucumber is not fast stinking. This is what makes you are advised to avoid it so that no blood pressure soaring.
The canned sauce
Tomato sauce, pasta sauce, and tomato juice are already packaged in cans contain high sodium levels. In one cup of sauce-the sauce contains more than 450 mg of sodium that could potentially raise the blood pressure.
Chicken skin and other fatty foods
Chicken skin and other fatty foods, such as red meat, fatty milk and cheese, and butter, contain saturated fatty acids and trans fats. this type of Fat can increase bad cholesterol, up exacerbating your high blood pressure.
Implementing healthy eating Patterns You should avoid food hypertension and replace it with a healthy eating pattern for making blood pressure remained stable. The recommended diet to lower high blood pressure is the DASH or the Dietary Approaches to Stop Hypertension.
There are four main principles of the DASH diet, namely:
Increase the intake of nutrients from whole-grains, fish, poultry, and nuts.
Multiply also the consumption of fruits, vegetables, and low-fat dairy products.
Reduce salt, sweet foods and drinks, as well as red meat.
Subtract also the food that is high in saturated fat, trans fat, and cholesterol.
Although there are no foods that can lower high blood pressure quickly, some types of foods can help lower it slowly:
Low-fat milk and yogurt
Low-fat milk that is rich in calcium and low in fat, is a mix of a powerful substance to help lower high blood pressure. Also you can use yogurt as a substitute, if it does not like milk.
The fruit bits
The fruit of this one are helping lower blood pressure because it contains nitrates. In fact research has proven that juice beetroot lowers blood pressure in just over a day and a night.
Wheat is one of the foods that can lower blood pressure. This is because these foods contain low fat, high fiber, and low in sodium (salt).
One of the benefits of banana that is rich in potassium to make blood pressure remained stable. You can eat a banana once only or mixed into oatmeal as a breakfast menu.
Choose fish that contains omega 3 fatty acids, such as salmon. Omega 3 fatty acids which help to lower blood pressure.
The content of polyphenols in olive oil are helping to reduce blood pressure.
Avoid foods hypertension and healthy eating patterns apply to keep blood pressure stable. In addition, perform measurements of blood pressure on a regular basis. If necessary, try to use blood pressure gauges that can be done at home. Consultation session on this regular visits to the doctor if there are any changes in your blood pressure.
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