Hypertension can cause many diseases, but first of all it is a signal that a person should take a closer look at his health. By following simple rules, a person can lead a fulfilling life with minimal restrictions. A reliable aid in the fight against hypertension is a healthy diet.
We are not talking about a strict diet, but it is important that the weight is kept within the limits of the norm and not overweight. According to doctors, every extra kilogram increases blood pressure, and with hypertension it is dangerous. The "ideal weight" for a person depends on their height and build. With a healthy diet, you can not only maintain your normal weight, but also control your blood pressure.
Diet that lowers blood pressure
A healthy diet can help control and reduce blood pressure with hypertension, or rather, compliance with some rules when forming a diet:
- Try to eat as little salt as possible.This doesn't mean you have to give up salt entirely, but you can reduce your daily salt intake by 3-4 times and be content with 3-4 grams instead of 10-15 grams. Considering that many foods already contain salt, the food can be further unsalted. The fact is that sodium, which is the main component of salt, interferes with the elimination of water from the body. Excess fluid increases the volume of blood circulating in the body and with it the pressure.
- Avoid drinks that are high in caffeine and alcohol.Even seemingly harmless black or green tea can aggravate your condition. Strong, alcoholic drinks can cause blood vessel spasms and additional stress on the heart.
- Beware of nicotine, not only active, but also "secondhand smoke" is dangerous, so nicotine also enters the body. Nicotine narrows the blood vessels, thus increasing the pressure.
- Plan your diet, eat in a fractional way, in small portions 5-6 times a day. Try not to eat in the evening, but also not to go to bed hungry, just before bedtime you can eat fruit or drink low-fat kefir.
- Eliminate fatty meats from your diet. . . Hypertension is often caused by blockage of blood vessels, which occurs due to high cholesterol levels and the formation of "cholesterol plaques". The main source of cholesterol is fatty and smoked meats. Instead of smoked meats, it is better to diversify the diet with lean veal or poultry, cook more steamed or baked without adding oil. Try looking for healthy substitutes for salt and fat, such as eating more vegetables.
- Give preference to vegetable oil. . . If you are used to frying and cooking with butter or animal fat, this habit will need to be eliminated. An alternative to animal fat can be vegetable oil and not just sunflower oil. In the shops you can find a large selection of vegetable oils that can be used to dress salads and cereals: olive, corn, flaxseed, pumpkin, etc. Even the fats used in pastry to make creams are considered "harmful".
- Diversify your diet with vegetables. . . Vegetables are those products that not only can, but also need to be consumed with hypertension. They contain fiber, which helps reduce blood cholesterol levels and prevents its absorption. Also, vegetables take a long time to digest, so a person feels full and doesn't eat too much.
- Reduce the amount of sugar you eat.The more easily digestible carbohydrates you consume, the more pounds you risk eventually taking and being overweight is a direct route to hypertension. Replace baked goods and candy with fruits, veggies, and wholegrain bars. It is not only tasty, but also healthy.
- Keep track of your magnesium and potassium levels. . . Magnesium and potassium strengthen the heart muscle and make it more resistant. Natural sources of these elements are cereals and some vegetables, such as carrots, beets and cabbage, as well as dried apricots. Good suppliers of magnesium and potassium include seafood, sea fish, and seaweed.
- Don't starve your body.Fasting, fasting and diet are stressful for the body, and unnecessary stress in hypertension is contraindicated.
Hypertension- this is not a sentence, hypertensive people can live a full life and practically do without drugs, if they begin to reasonably relate to the organization of their life and their diet. You do not need diets, it is enough to avoid eating foods that cause an increase in blood pressure, and also to undergo regular preventive examinations with a doctor.