To deal with high blood pressure, maintain a diet control
The secret of good health is the intelligent consumption of beneficial foods rather than simply avoiding harmful foods. With the increased prevalence of hypertension at an early age, prevention strategies and treatment must be understood and applied.
The best known method to control high blood pressure has been reduced salt (or sodium). Although sodium restriction is important, management of hypertension involves many other nutrients and adequate intake of potassium, calcium, fiber, phytochemicals, omega 3 and control waist size.
The DASH diet, a diet to control high blood pressure, evolved from multicenter studies conducted by the National Heart, Lung and Blood Institute, USA. The DASH diet, an eating plan low in fat, saturated fat and cholesterol and rich in fruits, vegetables, low-fat dairy products, along with sodium restriction was more effective in reducing blood pressure low sodium diets .
A large clinical study tested the effect of the DASH diet in patients with high blood pressure. Participants consumed a diet rich in fruits, vegetables and low-fat dairy products. They avoided red meat, sweets and beverages high in sugar. The DASH diet provide high amounts of fiber, potassium and magnesium.
In a second study, participants reduced their sodium intake and salt. Some participants followed the DASH diet, while others followed a typical American diet. The results showed that low sodium intake led to a reduction in blood pressure levels in both groups, but the group following DASH diet had the most significant results.
Heart disease encompasses a range of disorders affecting the arteries, blood vessels or the heart, leading to narrowed or blocked arteries and prevent the heart from pumping blood efficiently, leading to hypertension. Hypertension is persistent high blood pressure (above 140 mm Hg systolic and 90 mm Hg diastolic).
The nutrients help fight hypertension following:
POTASSIUM: Good sources of potassium are fruits and vegetables such as potatoes, spinach, tomatoes, bananas, oranges and dried fruit.
Calcium: It is necessary for the contraction and relaxation of the muscles of the heart, which makes an essential nutrient for combating hypertension. Low-fat milk, yogurt, green leafy vegetables, almonds, sesame seeds and tofu are a good source of calcium.
Fiber: Diets high in fiber help reduce systolic and diastolic blood pressure. Whole grains and beans, dal, peas, soybeans, fruit and vegetables, wheat bran, oat bran, etc. can increase fiber intake.
W-3 Fats: Good sources of w-3 fatty acids include fish oil, mustard, nuts, wheat, rajma, lobia, flax seeds, methi seeds and soybeans.
Magnesium: Magnesium deficiency leads to low levels of calcium and potassium in the blood, as well as changes in the heart and circulatory system. Whole grains, pulses, dal, spinach, whole wheat bread, nuts and tofu are a good source of magnesium.
What makes high blood pressure
Food is one of the most important elements of life. Not only the amount of food we eat, but also the different food groups we eat, have a significant impact on our health. Therefore, the control of diet and lifestyle changes are critical to effective treatment of hypertension.
Positive family history
* The high sodium intake in the form of increased intake of salt or processed foods
* Overweight and obesity
* Excessive consumption of alcohol