2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Bad eating habits contribute significantly to increase in blood pressure. When a person is middle-aged high blood pressure is a natural part of the aging process, which in combination with an improper diet can lead to many unwanted side effects.
In developed countries, about 15-30 percent of all adults suffer from high blood pressure - hypertension. High blood pressure puts a strain on the heart and arteries, leading to damage to delicate tissues. This is a significant indicator of cardiovascular disease, as well as kidney and eye disease. The higher the blood pressure, the greater the risk of atherosclerosis (clogging / hardening of the arteries), myocardial infarction (heart attack) and stroke.
Blood pressure rises, with increasing physical activity. It grows during exercise or stress, and falls when we are at rest. In addition, blood pressure increases with age and weight - obesity is a common contributing factor. A person may be genetically predisposed to hypertension. High blood pressure usually does not cause noticeable symptoms, but it does not cause invisible damage to the arteries and organs. There comes a time when these side effects become visible, irreversible, damage has occurred and the end can be fatal. It is no coincidence that they call hypertension a "silent killer."
Dietary tips for hypertension
If you suffer from high blood pressure Here are some practical suggestions for improving your eating habits and lowering your blood pressure.
Choose a healthy and balanced diet
In short, the ideal diet plan to lower blood pressure is rich in fruits, vegetables and low-fat dairy foods, low in saturated fat. Foods should also be low in cholesterol, high in fiber, potassium, calcium, and magnesium, and moderately high in protein.
Reduce sodium (salt) intake
Eating too much salt or foods rich in sodium leads to greater absorption of fluids and causes greater exchange of blood that enters the circulatory system. It also puts extra strain on the arteries (blood vessels that dilate / contract to regulate blood pressure and blood flow).
As a general rule, eating less processed foods and more fresh foods can be noted. Sodium is found naturally in fresh foods such as meat, nuts, grains, fruits, vegetables and dairy products and is in much smaller amounts than in processed and canned foods.
DASH diet for high blood pressure
Adherence to the DASH diet works wonders on in relation to high blood pressure. The regime was created by the American nutritionist Marla Heller and translates as a Dietary Approach to the Regulation of Hypertension.
In essence, DASH is a diet in 2 phases. During the first phase, which lasts 2 weeks, the intake of carbohydrates in the daily menu should be significantly reduced. This is an activator for metabolism that needs to be boosted. Allowed for consumption are fish and white chicken, raw nuts and seeds, legumes, eggs and yogurt. All vegetables can be eaten, but without potatoes, which are very rich in starch. Sugar, fruits, fruit juices and honey are absolutely forbidden.
In the second phase of the DASH regimen, a daily intake of an average of about 2,000 calories is recommended. They should be divided into 2-3 servings of low-fat products, 5-6 servings of fish or meat, 1-2 eggs a day.
It is allowed to include 2-3 servings of fruits, pasta, rice, pastries, oatmeal and raw or stewed vegetables. Sugar and sugar products are very limited and can be taken up to 1 tbsp. sugar per week.
Note the following
People with high blood pressure should eat slowly, often in smaller portions. Remember that overeating further raises blood pressure.
The food should be varied and meals a day should not be less than 5-6, and dinner should be at least four hours before bedtime. A full stomach compresses the heart and raises blood pressure. Avoid going to bed as soon as you eat, because it only makes the problem worse. Try walking after dinner.
Limit alcohol intake
Alcohol abuse carries a number of risks, including increase in blood pressure. Alcohol in small amounts is thought to lower blood pressure, but large doses have the exact opposite effect in the long run. The risks of alcohol use are numerous, so it is best to stop consuming it completely. If you take blood pills, never reach for the cup, because the effect of the medication is meaningless.
Lemon against high blood pressure
Lemon is considered to be one of the best natural remedies against hypertension. It works great on blood vessels, making them soft and elastic, which in turn helps to maintaining blood pressure within normal limits. It is best to take the lemon in the morning on an empty stomach, and for this purpose a little fresh juice is diluted with a glass of warm water. Except that maintains blood pressure, lemon water tones the whole body.
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These Foods And Herbs Help With High Blood Pressure
Hypertension poses a risk of heart attack or stroke, and they are perhaps the most common cause of death in the world. Therefore, it is very important to keep blood pressure within normal limits. There are many ways to lower blood pressure - physical activity, weight loss, smoking cessation and more.
Nutrition In Heart Disease And High Blood Pressure
Recommended: dietary unsalted cottage cheese, unsalted cheese, fresh and yogurt up to 500 grams per day, meat - chicken, beef, beef and pork 150-200 g per day, 3-4 times a week, lean fresh fish, eggs up to 2-3 pcs. per week (egg yolk is allowed freely), more fruits, especially grapes, strawberries, apricots, peaches, pears, pumpkin, etc.
Dates Fight High Blood Pressure
Eating dates is very valuable for maintaining the health of the whole body. They are considered useful in constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, some malignancies and many others. Dates are rich in vitamins, minerals and fiber, thanks to which they are considered a valuable fruit that fights high blood pressure.
Alcohol In High Blood Pressure
It is known that alcohol consumption can raise blood pressure. Drinking more than 100 milliliters of hard alcohol temporarily raises blood pressure to dangerous levels. Drinking more than two or three puppies regularly can have serious consequences.
This Is The Healthiest Diet For High Blood Pressure
High blood pressure it can be very dangerous to health, especially if this problem is ignored and no treatment is taken. It can even lead to life-threatening conditions, so never underestimate hypertension. Canadian scientists have found that overwork significantly increases the risk of high blood pressure.
