In addition to medication and lifestyle modifications, Eating is one of the ways doctors recommend to people suffering from high blood pressure. Therefore, understanding the types of foods that help lower blood pressure is important. So what types of foods are suitable and beneficial for hypertensive patients? Learn more from this article.
As defined by the American Heart Association (AHA) in 2017, hypertension is a condition in which arterial blood pressure is detected above 130 / 80 mm Hg or more. By resulting in the destruction of arteries, Until it can lead to heart disease, kidney disease, stroke Including other health problems. The disease is also known as the silent killer. Because patients often do not show any symptoms, especially in the early stages. Resulting in not receiving proper treatment and may cause unexpected death.
Foods to reduce high blood pressure
The doctor will advise hypertensive patients to take care of their health by making dietary adjustments. Turn to the Dash diet or foods that help control blood pressure. By reducing the amount of sodium salt. Recommendation from the American Heart Association The average person should not get more than 2,300 mg of sodium per day or equal to about 1 teaspoon of table salt, But patients with high blood pressure should not get more than 1,500 milligrams per day.
The Dash diet will advise patients to reduce their intake of sodium salt at each meal and eat a variety of foods rich in essential nutrients That have properties in lowering blood pressure such as potassium, calcium, manganese, etc.
Examples of foods that reduce high blood pressure include:
It is another option that is commonly used today. With research on the blood pressure-lowering properties of garlic, the results show that the herb increases the amount of nitric oxide in the body. This will help stimulate blood vessels to expand. May result in a drop in blood pressure.
Green leafy vegetables
It contains potassium, a nutrient that helps the kidneys excrete sodium through urine and adjust the amount of sodium in the body to achieve a balance, which is can lower blood pressure. Green leafy vegetables that are rich in potassium, such as lettuce, kale, spinach, etc., patients with severe kidney disease should be extra careful. Because if the body receives high amounts of potassium it can cause harm.
Therefore, always consult with a doctor or nutritionist. Green leafy vegetables that are rich in potassium, such as lettuce, kale, spinach, etc., patients with severe kidney disease should be extra careful. Because if the body receives high amounts of potassium it can cause harm. Therefore, always consult with a doctor or nutritionist.
Skim milk and yogurt
It is a good source of calcium and low in fat. By the American Heart Association stated that Women who ate 5 or more yogurt servings per week. May reduce the risk of developing high blood pressure by up to 20%. However, always check the amount of sugar added to the label on the package. This is because adding high amounts of sugar can be harmful to the body instead.
Such as blueberries, raspberries, strawberries, etc. In particular, blueberries contain important nutrients such as Flavonoids, which one study indicates, consuming this fruit may help prevent high blood pressure and lowering blood pressure levels.
Seeds and nuts
Seeds such as unsalted sunflower or pumpkin seeds are loaded with potassium, magnesium, dietary fiber, and various phytochemicals, which can help lower blood pressure. In addition, pistachios are considered to be another food that has properties in reducing blood pressure as well.
Fish high in omega-3 fatty acids
Salmon and Mackerel are rich in protein and omega-3 fatty acids, which may help lower blood pressure and reduce the level of fat and triglycerides in the blood.
It is good fats rich in Polyphenols, which are antioxidants that may help patients with lower blood pressure. However, although olive oil is beneficial for people with high blood pressure. But if consumed too much, it can have a negative impact on the body.
It is chocolate that contains more than 60 percent cocoa and less sugar than usual. Studies have shown that dark chocolate consumer. Have lower systolic blood pressure, on average, up to 3 mm Hg. and lower blood pressure levels on average by 2 mm Hg. Therefore, dark chocolate may be an option to lower your blood pressure. It should be consumed no more than 100 grams per day.
High blood pressure patients should not be ignored these recommended diets. Because in addition to being not difficult to find and buy, also good for health. The diet plan should be appropriate and safe following advice from a doctor or nutritionist to prevent side effects on health later. In addition, people who are at risk of high blood pressure. Such as the elderly, smokers, and those who are overweight. Should consult a doctor for a blood pressure test and may need dietary adjustments to lower blood pressure as well.