Nutrition for people with high blood pressure you need to know
High blood pressure is a common and dangerous disease. It affects the health of millions of people around the world. This disease can lead to many cardiovascular complications such as stroke, myocardial infarction, and heart failure.
Nutrition plays an important role in controlling blood pressure. Applying a reasonable diet can help you effectively lower your blood pressure. You will then be able to reduce your risk of complications and improve your heart health.
This article will provide you with information about nutrition for people with high blood pressure, including:
- Benefits of the DASH diet
- Basic principles of the DASH diet
- Foods that are good for people with high blood pressure
- Cooking secrets for people with high blood pressure
- Additional tips
Let’s follow the article for more detailed information!
Dangers of high blood pressure
High blood pressure is also known as hypertension. This is one of the most common and dangerous health problems worldwide. High blood pressure not only affects cardiovascular health but also causes dangerous diseases.
High pressure can cause:
- Stroke: One of the most dangerous variations in blood pressure is a stroke. This state is understood as when a set of blood is injected into the brain. From there, no damage is caused.
- Heart attack and fencing: High blood pressure increases the risk of heart disease and pain. The cause is increased power on the circuit and timing.
- Increased risk of kidney failure: High blood pressure can cause damage to blood vessels in the kidneys. It will then lead to kidney failure and the need for a dialysis machine.
- Coronary artery disease: High blood pressure is one of the main causes of coronary artery disease, contributing to the formation of clots in the coronary arteries.
DASH Diet – Nutrition for people with high blood pressure
Benefits of the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating method specifically designed to help control blood pressure and reduce the risk of heart-related diseases. Benefits of the DASH diet include:
- Reduces blood pressure: The DASH diet focuses on increasing the amount of minerals potassium and magnesium, thereby helping to reduce blood pressure.
- Improves heart health: Reducing sodium in the diet also helps reduce the risk of cardiovascular problems such as angina and stroke.
- Supports weight loss: The DASH diet is low in fat and sugar, helping people maintain their ideal weight or lose weight if necessary.
Basic principles of the DASH Diet
Foods you should eat a lot of
- Vegetables: Tomatoes, cabbage, carrots, pumpkin,…
- Fruits: Bananas, pears, oranges, apples, strawberries,…
- Types of seeds: Barley seeds, almond seeds, sunflower seeds,…
Foods you should eat limited
- Red meat: Beef, pork, lamb,…
- Canned foods and prepared foods: Instant noodles, fast food,…
- Foods rich in sugar: Sweets, carbonated drinks, ice cream,…
Foods to avoid
- Foods high in sugar and salt: Processed foods, sweetened drinks,…
- Foods rich in saturated fat: Fried foods, fast foods,…
- Foods containing many preservatives and artificial colors: Packaged foods, fast food,…
Golden food for people with high blood pressure
Good fruits for people with high blood pressure
Potassium-rich fruits like bananas, pears, and watermelon provide important nutrients and help reduce blood pressure. Oranges, strawberries, and grapes are also good options to add to your daily diet.
Green vegetables
Cabbage, spinach, and kale are green vegetables rich in fiber and potassium, which help control blood pressure and improve heart health.
Whole grains
Whole grains are high in fiber and magnesium, which help control blood pressure and reduce the risk of cardiovascular disease.
Fat fish
Fatty fish like salmon and mackerel are rich sources of omega-3 fatty acids, which protect heart health and reduce the risk of cardiovascular problems.
Seeds and nuts
Sunflower seeds, walnuts, and nuts contain unsaturated fats, which help improve the cardiovascular system and control blood pressure.
Cooking secrets for people with high blood pressure
Limit Salt in Your Diet: Replace salt with other natural spices: You can refer to onions, garlic, and chili to help reduce the amount of salt in your daily diet.
Choose the Right Preparation Method: Cook, steam, or grill instead of frying and pan-frying. This cooking method helps reduce the amount of oil and salt in food.
In addition, you should exercise regularly, maintain a reasonable weight, and limit stress. In particular, don’t forget to periodically monitor your blood pressure to help control blood pressure and protect cardiovascular health.
Frequently Asked Questions (FAQs)
Q1: How much salt do I need to reduce to control my blood pressure?
According to recommendations from the American Heart Association, adults should consume no more than 2,300 mg of salt per day. However, to effectively control blood pressure, people with high blood pressure should reduce salt intake to less than 1,500 mg per day.
Q2: Besides diet, do I need to make other lifestyle changes?
Yes, in addition to diet, you should also change your lifestyle to effectively control blood pressure. Some important changes include:
- Exercise regularly: At least 30 minutes a day, 5 days a week.
- Maintain a healthy weight: Avoid being overweight or obese.
- Limit stress: Find ways to relax such as practicing yoga, meditation, listening to music.
- Quit smoking: Smoking increases the risk of cardiovascular disease.
- Limit alcohol use: Drinking too much alcohol can increase blood pressure.
Q3: Do I need to take blood pressure medication if I follow the DASH diet?
The use of antihypertensive drugs depends on the severity of high blood pressure. If you follow the DASH diet and a healthy lifestyle and your blood pressure is still not controlled, you may need to take medication as prescribed by your doctor.
Conclusion
Nutrition plays an important role in controlling blood pressure. Apply the DASH diet and supplement with heart-healthy foods. At the same time, it safely and effectively lowers blood pressure. Remember to combine a healthy diet with a scientific lifestyle to protect your heart health.
