High blood pressure is a very common problem, high blood pressure affects all organs of the body and causes many health risks, including heart disease, kidneys and strokes. A healthy diet – in addition to medication – is one of the most important ways to maintain blood pressure at the normal level.
Doctors and nutritionists recommend low-cholesterol, low-sodium, low-sodium, low-salt, low-sodium, low-fat, low-sodium, low-fat, low-sodium, low- Drinks containing sugar, moderate amounts of cooking oils, and foods rich in omega-3 fatty acids.
Nutritionists recommend adding some important elements to your diet, and these foods not only help in the treatment of high blood pressure, but also effective in the elimination of other diseases, and low-sodium diet and cholesterol works wonders in the reduction of blood pressure is irregular, Helps lower blood pressure during a period of 2-3 weeks.
1. Animal products
Eating meat, including lean meats, fish, chicken, turkeys, eggs, etc., in moderate amounts can help lower blood pressure, but cook them as little as possible.
Poultry should be free of skin, because the skin contains cholesterol, which can increase blood pressure. As for fish, they do not contain cholesterol and can be included, but avoid frying fish, poultry and meat.
2. Dark chocolate
Yes, a slice of dark chocolate a day (containing about 30 calories) keeps your doctor away from you. Dark chocolate is one of the foods that naturally reduce blood pressure because it is rich in flavonoids. These flavonoids produce nitric oxide, The muscles of blood vessels relax, thus lowering blood pressure. It also helps to lower the levels of bad cholesterol (LDL) in the body.
3. Dry fruits, nuts and seeds
Snacks that contain almonds, unsalted sunflower seeds, peanuts, walnuts, etc. offer you magnesium; which in turn helps to significantly lower blood pressure. These foods are also a rich source of amino acids, which contribute to increased protein content In the body, keep normal.
4. Fresh fruits
The diet can be included with fresh fruits such as avocados, bananas, apples, melons, grapes, various types of berries and so on; to lower blood pressure and control it.
The rich sources of fiber, potassium and folic acid, provided by these fruits also help reduce the risk of cardiovascular disease, and you can also use canned fruits, which also help to ward off diseases of the cardiovascular system.
Vegetables are usually either fresh or frozen, and are rich sources of a number of essential nutrients for healthy growth and development of the body system, including spinach, vegetable salad, soybeans, carrots, potatoes and tomatoes, which are just a few examples of vegetables that contribute to reducing Rapid blood pressure, as well as lentils, beans, white beans, etc.
These vegetables are rich sources of potassium and folic acid that help to treat this disorder.
Yes, other foods that help lower and control blood pressure are skimmed milk, low-fat yogurt, plain rice, etc. These foods are easily digested by the body and perform high blood pressure function.
There are also herbs such as garlic, dandelion, hawthorn, olive leaf extract and black cohosh [a type of native medicinal plant in North America] not only reduce high blood pressure, but also help in digestion problems.
When we guarantee these foods in our diet, we will observe a change in the level of blood pressure. Apart from this dietary therapy, changing lifestyle and routine exercise regimen is also helpful in maintaining blood pressure levels. But it is always better to follow up to regularly monitor blood pressure as a preventive measure.
5 controls ensure you a healthy diet
In an environment that promotes high calories, nutrient-poor foods and an inactive lifestyle, many calories are taken regularly. Thus, the epidemic of obesity and related health problems, such as heart disease, diabetes, hypertension, stroke and some types of cancer.
To improve, dietary guidelines must be observed. This means that you have to eat wisely – you have to pay attention to what is being consumed and the quantity within the required calories. In addition, small portions or snacks should be started at home and abroad.
The conclusion of the dietary guidance is:
1. Reduce saturated and trans fats.
2. Reduce sodium.
3. Reduce the added sugar and refined grains.
4. Greater reliance on fruits, vegetables, whole grains and seafood.
5. Adjust calories, eat nutritious snacks.
Filling the gap between dietary guidelines and reality
Today, as in the past, there is a gap between dietary guidelines and what people actually eat. Although most people eat too many calories, they eat very little vegetables and fruits, whole grains rich in fiber, seafood, low-fat milk, and dairy products.
At the same time, some people eat too much salt, added sugar, solid fat (the main sources of saturated and trans fatty acids) and refined grains.
To deal with this problem, energy-rich foods – especially those rich in added sugar and hard fat – should be replaced with low-calorie, nutrient-rich vegetables, whole grains, and low-fat or low-fat dairy products.
1. Reduce calories .. Where to start?
Most adults and children consume excess sodium, solid fats (essential sources of saturated and trans fatty acids), added sugar and refined grains. In addition, the diet of most men skips recommended cholesterol levels.
Even if you are not overweight or obese, consuming too much sodium, solid fat, saturated fatty acids, trans fats, cholesterol and added sugar increases your risk of heart disease and other health problems.
2. Reduce sodium
The diet of the vast majority of us contains excess amounts of sodium. The consequences of increasing sodium and insufficient amounts of potassium include high blood pressure and its consequences, such as heart disease and stroke. Because the early stages of blood pressure-related illnesses begin with childhood, sodium intake should be reduced for both children and adults:
– Reduce sodium to less than 2300 milligrams per day.
– Low sodium level – equivalent to 1500 milligrams per day – is suitable for people aged 51 years or older, people of any age in the African and American or with high blood pressure, diabetes or chronic kidney disease.
3. Reduce fat and cholesterol
Some dietary fats and cholesterol are key to heart disease and diabetes, and are one of the most common causes of illness and death in America. But the consumption of these fats and cholesterol has not changed much since 1990. The dietary guidelines reinforce the importance of reducing saturated and trans fats and cholesterol, and recommends the following:
– Reduce calories from saturated fatty acids to less than 10 percent of total calories by replacing them with monounsaturated and polyunsaturated fatty acids. Reducing the proportion of calories from dietary fatty acids to 7 percent can reduce the risk of heart disease.
Keep cholesterol levels in the diet less than 300 milligrams per day. Lowering cholesterol to less than 200 mg per day can benefit anyone at high risk for heart disease.
Avoid trans fats as much as possible by reducing foods containing industrial sources of trans fats, such as partially hydrogenated oils and by reducing other hard fats.
Some proteins – specifically meat, poultry and eggs – contain solid fats. In contrast, fats in seafood, nuts and seeds are healthier. The dietary guidelines recommend eating 2 servings of 4 ounces (or 1 meal of 8 ounces) of seafood every week. In addition, Americans are encouraged to:
Selection of a variety of proteins,
including seafood, lean meat, chicken, eggs, legumes, peas, soy products, unsalted nuts and seeds.
– Eat protein from sources of fish or plants more and more diversity instead of some meat and poultry. Protein-containing foods and a higher proportion of solid fat are replaced by fewer choices of solid fat and calories.
* Added sugar and refined grains
If you’re feeling sleepy, dietary guidance suggests that you eat less energy-rich carbohydrates – especially refined, sugar-rich sources – to balance and maintain your energy needs. Limit sugar-sweetened beverages, sweets and refined cereal products, and replace them with more whole grains.