Maintaining and limiting salt intake is one important step to prevent and treat high blood pressure. But this is not the only thing we can do to keep blood pressure healthy. Apply healthy eating patterns or hypertension foods, or prevent hypertension conditions.
Hypertension or high blood pressure is a disease that appears secretly. It's hard to know someone has hypertension, without measuring blood pressure.
Understanding the Categories of Hypertension
To find out someone has hypertension, pay attention to the results of blood pressure measurements. Normal blood pressure is less than 120/80. The first number from the measurement result is systolic blood pressure, then the next number is diastolic pressure.
When the results of blood pressure measurements exceed the normal range, they can be divided into the following categories:
Blood pressure ranges from 120-139 for systolic numbers or 80-89 for diastolic pressure.
Stage hypertension 1. If your systolic pressure is 140-159 or diastolic pressure 90-99.
Stage 2. hypertension When systolic pressure is 160 or higher or diastolic pressure is 100 or higher.
Recognizing Foods that Trigger Hypertension
Some people are not aware of what they eat every day, let alone its contents. For those of you who want to keep your blood pressure in the normal range, you can start the habit of looking at food intake and its contents.
Hypertension foods should not include foods containing high sodium or sodium. The less sodium you consume, the more controlled your blood pressure. High-sodium foods include canned packaged foods, processed foods, and prepared foods.
In contrast to consuming lots of foods that contain potassium (potassium), magnesium, and fiber to help control blood pressure. If necessary, keep a diary to measure the portion of salt in the food you consume. If you eat packaged food, read the label.
You can make changes gradually, for example limiting sodium intake to about one teaspoon per day. When the body has adapted, reduce it again to about 2/3 the teaspoons per day. To add flavor and aroma to food, you can use low-sodium spices such as various other natural herbs or vinegar.
For more details, the following hypertension foods that should be avoided if you have high blood pressure:
Coffee
Do you have a habit of drinking coffee? If you have high blood pressure, now is the time to get rid of this habit. Actually not only coffee. Tea and soda also increase blood pressure. All of these causes are the caffeine in these drinks.
Meat and processed foods
Both types of food are often processed by preserving using salt. Thus these foods become high in sodium which is dangerous for diabetics.
Pickles
Pickled cucumbers are delicious on the tongue, but the process of making them requires salt so that cucumbers do not rot quickly. This is what makes you advised to avoid it so that blood pressure does not surge.
Canned Sauce
Tomato sauce, pasta sauce, and canned tomato juice in cans contain high sodium levels. In one cup these sauces contain more than 450 mg of sodium which has the potential to increase blood pressure.
Chicken skin and other fatty foods
Chicken skin and other fatty foods, such as red meat, fatty milk, and cheese, and butter, contain saturated fatty acids and trans fats. This type of fat can increase bad cholesterol, thus worsening your high blood pressure.
Implement a Healthy Diet
You should avoid hypertension foods and replace them with a healthy diet to keep blood pressure stable. The recommended diet for reducing high blood pressure is DASH or Dietary Approaches to Stop Hypertension.
There are four main principles of the DASH diet, namely:
Increase nutritional intake of whole grains, fish, poultry, and nuts.
Also multiply the consumption of fruits, vegetables, and low-fat dairy products.
Reduce salt, sweet foods and drinks, and red meat.
Also reduce foods that are high in saturated fat, cholesterol, and trans fat.
Although there are no foods that can reduce high blood pressure quickly, several types of foods can help reduce slowly:
Low-fat milk and yogurt
Low-fat milk that is rich in calcium and low in fat, is a powerful blend of substances to help reduce high blood pressure. You can also use yogurt as a substitute, if you don't like milk.
Beets
This one fruit is to help lower blood pressure because it contains nitrates. In fact, research has proven that beet juice lowers blood pressure in just one day and night.
Oatmeal
Wheat is one of the foods that can reduce blood pressure. Because, these foods contain low fat, high in fiber, and low in sodium (salt).
Banana
One of the benefits of bananas is that it is rich in good potassium to keep blood pressure stable. You can eat bananas just like that or mixed with oatmeal as a breakfast menu.
Fish
Choose fish that contain omega-3 fatty acids, like salmon. Omega 3 fatty acids are what help reduce blood pressure
Hypertension or high blood pressure is a disease that appears secretly. It's hard to know someone has hypertension, without measuring blood pressure.
Understanding the Categories of Hypertension
To find out someone has hypertension, pay attention to the results of blood pressure measurements. Normal blood pressure is less than 120/80. The first number from the measurement result is systolic blood pressure, then the next number is diastolic pressure.
When the results of blood pressure measurements exceed the normal range, they can be divided into the following categories:
Blood pressure ranges from 120-139 for systolic numbers or 80-89 for diastolic pressure.
Stage hypertension 1. If your systolic pressure is 140-159 or diastolic pressure 90-99.
Stage 2. hypertension When systolic pressure is 160 or higher or diastolic pressure is 100 or higher.
Recognizing Foods that Trigger Hypertension
Some people are not aware of what they eat every day, let alone its contents. For those of you who want to keep your blood pressure in the normal range, you can start the habit of looking at food intake and its contents.
Hypertension foods should not include foods containing high sodium or sodium. The less sodium you consume, the more controlled your blood pressure. High-sodium foods include canned packaged foods, processed foods, and prepared foods.
In contrast to consuming lots of foods that contain potassium (potassium), magnesium, and fiber to help control blood pressure. If necessary, keep a diary to measure the portion of salt in the food you consume. If you eat packaged food, read the label.
You can make changes gradually, for example limiting sodium intake to about one teaspoon per day. When the body has adapted, reduce it again to about 2/3 the teaspoons per day. To add flavor and aroma to food, you can use low-sodium spices such as various other natural herbs or vinegar.
For more details, the following hypertension foods that should be avoided if you have high blood pressure:
Coffee
Do you have a habit of drinking coffee? If you have high blood pressure, now is the time to get rid of this habit. Actually not only coffee. Tea and soda also increase blood pressure. All of these causes are the caffeine in these drinks.
Meat and processed foods
Both types of food are often processed by preserving using salt. Thus these foods become high in sodium which is dangerous for diabetics.
Pickles
Pickled cucumbers are delicious on the tongue, but the process of making them requires salt so that cucumbers do not rot quickly. This is what makes you advised to avoid it so that blood pressure does not surge.
Canned Sauce
Tomato sauce, pasta sauce, and canned tomato juice in cans contain high sodium levels. In one cup these sauces contain more than 450 mg of sodium which has the potential to increase blood pressure.
Chicken skin and other fatty foods
Chicken skin and other fatty foods, such as red meat, fatty milk, and cheese, and butter, contain saturated fatty acids and trans fats. This type of fat can increase bad cholesterol, thus worsening your high blood pressure.
Implement a Healthy Diet
You should avoid hypertension foods and replace them with a healthy diet to keep blood pressure stable. The recommended diet for reducing high blood pressure is DASH or Dietary Approaches to Stop Hypertension.
There are four main principles of the DASH diet, namely:
Increase nutritional intake of whole grains, fish, poultry, and nuts.
Also multiply the consumption of fruits, vegetables, and low-fat dairy products.
Reduce salt, sweet foods and drinks, and red meat.
Also reduce foods that are high in saturated fat, cholesterol, and trans fat.
Although there are no foods that can reduce high blood pressure quickly, several types of foods can help reduce slowly:
Low-fat milk and yogurt
Low-fat milk that is rich in calcium and low in fat, is a powerful blend of substances to help reduce high blood pressure. You can also use yogurt as a substitute, if you don't like milk.
Beets
This one fruit is to help lower blood pressure because it contains nitrates. In fact, research has proven that beet juice lowers blood pressure in just one day and night.
Oatmeal
Wheat is one of the foods that can reduce blood pressure. Because, these foods contain low fat, high in fiber, and low in sodium (salt).
Banana
One of the benefits of bananas is that it is rich in good potassium to keep blood pressure stable. You can eat bananas just like that or mixed with oatmeal as a breakfast menu.
Fish
Choose fish that contain omega-3 fatty acids, like salmon. Omega 3 fatty acids are what help reduce blood pressure
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