Patients: A healthy diet for hypertension

Blood pressure can cause many diseases, but above all it is a signal that a person should be well aware of their health. By following simple rules, a person can lead a full life with minimal restrictions. Healthy eating is a reliable helper in the fight against high blood pressure.

Healthy food on a hypertensive diet

We are not talking about a strict diet, but it is important to maintain weight in 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 his height and build. With a healthy diet you can not only keep your weight normal but also control your blood pressure.

A diet that lowers blood pressure

A healthy diet will help you control and reduce blood pressure with hypertension, or rather, by following 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 at all, but you can reduce your daily salt intake by 3-4 times and be satisfied with 3-4 grams instead of 10-15 grams. Given that many foods already contain salt, then the food may not be additionally salted. The fact is that sodium, which is the main component of salt, prevents the excretion of water from the body. Excess fluid increases the volume of blood that circulates in the body and with it the pressure.
  • Avoid high-caffeine and alcoholic beverages.Even seemingly harmless black or green tea can make your condition worse. Strong and alcoholic beverages can cause vascular spasm and additional stress on the heart.
  • Be careful of nicotineNot only active but also "passive smoking" is dangerous, as a result of which nicotine enters the body. Nicotine compresses blood vessels, thus increasing pressure.
  • Organize your diet, Feed fractionally, in small portions 5-6 times a day. Try not to eat at night, but also do not sleep hungry, you can eat fruit or drink low-fat kefir shortly before bedtime.
  • Eliminate fatty meats from your diet. . . Hypertension is often caused by blockage of blood vessels, which occurs due to high levels of cholesterol and the formation of "cholesterol plaques". The main source of cholesterol is fatty and smoked meats. Instead of smoked meat, it is better to diversify the diet with lean veal or poultry, cook it more on steam or in the oven, adding oil. Try to look for healthy substitutes for salt and fat, for example, eating more herbs.
  • Give preference to vegetable oil. . . If you are accustomed to roasting and cooking with butter or animal fats, then you should get rid of this habit. An alternative to animal fats can be vegetable oil and not just sunflower oil. In stores you can find a huge selection of vegetable oils that you can use to make salads and cereals: olives, corn, flax seeds, pumpkin and more. Sh. The fats used to make creams in confectionery are also "harmful".
  • Diversify your diet with vegetables. . . Vegetables are a product that not only can but also need to be consumed in conjunction with hypertension. They contain fiber that helps lower blood cholesterol levels and prevents its absorption. In addition, vegetables take a long time to digest, so the person feels overwhelmed and not nourished.
  • Reduce the amount of sugar.The more easily digestible carbohydrates you consume, the more extra pounds you risk in the end, and being overweight is a direct path to hypertension. Replace baked goods and sweets with fruits, vegetables and whole grain bars. It is not only delicious, but also healthy.
  • Monitor magnesium and potassium levels. . . Magnesium and potassium strengthen the heart muscle and make it more resilient. 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 are seafood, seafood and algae.
  • Do not starve the body.Fasting, fasting and diet are stressful for the body and excessive stress during hypertension is contraindicated.

Hypertension- It is not a suggestion, people with hypertension can live a full life and practically do without medication if they start to reasonably connect with their life organization and diet. You do not need diets, it is enough to avoid food that causes an increase in blood pressure and also regularly undergo preventive examinations with your doctor.