Doctors recommend that hypertensive patients take care of their health by adjusting their diet. Turn to the DASH Diet, or foods that help control blood pressure. By reducing the amount of sodium salt from the recommendations of the American Heart Association The average person should not get more than 2,300 milligrams of sodium per day. Or equal to about 1 teaspoon of table salt, but for high blood pressure patients should not get more than 1,500 milligrams per day per day. The Dash Diet recommends that patients reduce their sodium intake at each meal. and eat a variety of foods that are rich in important nutrients which has properties to reduce blood pressure such as potassium, calcium, manganese, etc.
Examples of foods that reduce high blood pressure include:
Greens Leafy greens often contain potassium, a nutrient that helps flush sodium out of the urine. and adjust the amount of sodium in the body to balance can lower blood pressure Potassium-rich green leafy vegetables such as lettuce, kale, spinach, etc. Patients with severe kidney disease should be especially careful. Because if the body receives a large amount of potassium, it can cause harm. Therefore, always consult a doctor or nutritionist first.
Berries such as blueberries, raspberries, strawberries, etc., especially blueberries, contain important nutrients such as flavonoids, which one study indicated. Consuming such fruits may help prevent high blood pressure. and lower blood pressure levels
Skim milk and yogurt It's a good source of calcium. and low in fat by the American Heart Association stated that Women who eat 5 or more servings of yogurt per week It may reduce the risk of high blood pressure by up to 20 percent. However, always check the amount of added sugar on the label on the package. Because the addition of large amounts of sugar can be a harmful effect on the body instead.
seeds and nuts Seeds like sunflower seeds or unsalted pumpkin seeds are loaded with potassium, magnesium, fiber, and phytochemicals that can help lower blood pressure. in this aspect too
Fish High in Omega-3 Fats Salmon and mackerel are rich in protein and omega-3 fatty acids, which may help lower blood pressure. and reduce triglyceride levels in the blood
Dark Chocolate is chocolate that contains more than 60 percent cocoa and less sugar than usual. From research studies, it was found that dark consumers Chocolate had an average drop in systolic blood pressure of 3 mm Hg. and diastolic blood pressure drops by an average of 2 mm Hg, so dark chocolate may be an option to lower blood pressure. should not exceed 100 grams per day.
Olive oil is a good fat that is rich in polyphenols. (Polyphenols), a type of antioxidant that may help people lower blood pressure. However, although olive oil is beneficial for people with high blood pressure. But if consumed too much, it may adversely affect the body.
Garlic is another popular choice today. The properties of garlic in reducing blood pressure have been researched and the results appear. Such herbs increase the amount of nitric oxide in the body. This will help stimulate blood vessels to expand. may result in a drop in blood pressure
Hypertensive patients should not overlook these recommended foods. because in addition to being easy to buy It also has good health benefits. You should plan a healthy and safe diet according to the advice of your doctor or nutritionist. To prevent side effects on health later in addition, people at risk of high blood pressure. such as the elderly, smokers and those who are overweight should consult a doctor to get a blood pressure check You may also need to adjust your diet to lower your blood pressure.