Diet for Hypertension or High Blood Pressure
The people who diagnosed as hypertension (high blood pressure) by their physicians, they need to be aware about kind of foods would be benefit and which ones could be damaging to their condition. These articles will guide you about a healthy eating plan (diet) that reduce the risk factor of developing high blood pressure and lower an already elevated blood pressure.
People trying to control hypertension often are advised to decrease sodium, increase potassium, watch their calories, and maintain a reasonable weight. Below is a simple guidelines how to diet for the patients with hypertension or high blood pressure :
A. Diet lower salt and sodium intake
A key to healthy eating is choosing foods lower in salt and sodium. If you eat less sodium, your blood pressure may get down, and it decreasing heart disease risk. National Institutes of Health (NIH) has recommends limiting the sodium consumption to less than 2.4 grams (2,400 milligrams [mg]) of sodium a day.
If you are taking foods or meals that high in sodium (Na), balance them by adding high-potassium foods, such as fresh fruits like bananas and vegetables. Avoid salty and smoked foods, cold cuts and hard cheeses. To season meals, replace salt with aromatic herbs, lemon or vinegar.
B. Vegetarian diet for hypertension
Consume more vegetables can lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Steamed vegetables such as spinach, green peas or green beans saute with olive oil and a couple of garlic cloves; any of these vegetables would make a healthy and tasty side dish.
Vegetarian's diet which contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure cases.
C. Diet to reduce saturated fat
When you eat fats from animal origin such as cold cuts, meats and eggs, it will raise your blood pressure. But it different when you consume Omega-3 fats (from fish) and olive oil lower it.
D. Diet consume high fiber
Performed a diet high-fiber has been known effective to prevent and treating many forms of cardiovascular disease, including hypertension. Diet high fiber for people with hypertension or high blood pressure are better to take water soluble gel-forming fibers such as oat bran, apple pectin, psyllium seeds, and guar gum. These fiber also suseful to reduce cholesterol levels, promote weight loss, etc.
E. Avoid alcohol excess
Drinking more alcohol is do not only effect to raise of blood pressure, but also to the other organs of body such as harm the liver, brain, and heart. Studies have shown that an excess in alcohol consumption accounts for 7% of the hypertension cases. So, better to leave this habit.
F. Diet coffee intake
Limit beverages that contain caffeine such as coffee, tea, cokes, etc. All of them are trigger high blood pressure. Try to make the water as your favorite beverage, you cannot go wrong with it.
G. Diet more calcium and magnesium
Research has shown that low doses of calcium and magnesium, especially during menopause, raise the level of blood pressure. So, you need to increase your intake on the calcium and magnesium. Eat dark and green vegetables such as spinach, lettuce, kale, etc. Make them as your salad, it is very little work for you.
If you want to get more specific list how to diet for hypertension or high blood pressure, you can also read another diet articles such as Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet eating plan is recommended by NIH for patients with hypertension (high blood pressure) or prehypertension.
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Articles About Hypertension @ 5:58 AM,
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