High blood pressure 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 helper in the fight against high blood pressure is a healthy diet.
We are not talking about a strict diet, but it is important that the weight is kept within the normal range, 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 keep your weight normal, 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, adherence to certain rules when forming a diet:
- Try to eat as little salt as possible.This does not mean that you need to give up salt altogether, but you can reduce the 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, then the food can be additionally not salted. 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 that circulates in the body, and with it the pressure.
- Avoid drinks high in caffeine and alcoholic beverages.Even seemingly harmless black or green tea can aggravate your condition. Strong and alcoholic drinks can cause spasm of blood vessels and additional stress on the heart.
- Beware of nicotine, not only active, but also "passive smoking" is dangerous, as a result of which nicotine also enters the body. Nicotine constricts blood vessels, therefore, raises pressure.
- Organize your diet, eat fractionally, in small portions 5-6 times a day. Try not to eat at night, but also do not go to bed hungry, shortly 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 in the oven without adding oil. Try looking for healthy substitutes for salt and fat, such as eating more greens.
- Give preference to vegetable oil. . . If you are used to frying and cooking with butter or animal fats, then you will have to get rid of this habit. An alternative to animal fat can be vegetable oil, and not only sunflower oil. In stores you can find a huge selection of vegetable oils that can be used for dressing salads and cereals: olive, corn, flaxseed, pumpkin, etc. Fats that are used in confectionery for making creams are also considered "harmful".
- Diversify your diet with vegetables. . . Vegetables are those foods that not only can, but also need to be consumed in case of hypertension. They contain fiber, which helps lower blood cholesterol levels and prevents it from being absorbed. In addition, vegetables take a long time to digest, so a person feels full and does not overeat.
- Reduce the amount of sugar you eat.The more easily digestible carbohydrates you consume, the more extra pounds you risk getting in the end, and overweight is a direct road to hypertension. Replace baked goods and candy with fruits, vegetables, and whole grain 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 enduring. 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 dieting are stress for the body, and unnecessary stress in hypertension is contraindicated.
Hypertension- this is not a sentence, people with hypertension can live a full life and do practically without drugs, if they begin to reasonably relate to the organization of their lives and to their diet. You do not need diets, it is enough to avoid eating foods that provoke an increase in blood pressure, and also regularly undergo preventive examinations with a doctor.