Maintaining and limiting salt intake is one important step to prevent and overcome high blood pressure. But this is not the only thing we can do to keep blood pressure healthy. Apply a healthy diet or hypertension food, or prevent hypertension.
Hypertension or high blood pressure is one of the diseases that appear secretly. It is difficult to know someone has hypertension, without measuring blood pressure.
Understanding the Hypertension Category
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 of measurement results is systolic blood pressure, then the next number is diastolic pressure.
When the blood pressure measurement results exceed the normal range, it can be divided into the following categories:
- Blood pressure ranges from 120-139 for systolic numbers or 80-89 for diastolic pressure.
- Stage 1 hypertension. If your systolic pressure is 140-159 or diastolic pressure is 90-99.
- Stage 2 hypertension when systolic pressure is 160 or higher or diastolic pressure is 100 or higher.
Recognizing Food Triggers Hypertension
Some people do not realize what they eat every day, let alone the womb. For those of you who want to maintain blood pressure in the normal range, can start a habit of looking at food intake and content.
Foods for hypertension should not include foods containing high sodium or sodium. The less sodium you consume, the more controlled your blood pressure will be. Foods high in sodium include canned food, processed foods, and ready-to-eat foods.
Instead, consume lots of foods that contain 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 foods, read the label.
You can make changes gradually, for example limiting sodium intake by about one teaspoon per day. When the body has adapted, then reduce it again to about 2/3 of the spoon per day. To add to the taste and aroma of food, you can use low-sodium spices such as various other natural herbs or vinegar.
For more details, following hypertensive foods should be avoided if you have high blood pressure:
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 this is the caffeine present in these drinks.
Meat and processed food
Both types of food are often processed by preserving using salt. Thus these foods become high in sodium which is dangerous for diabetics.
Pickled cucumbers are delicious on the tongue, but the manufacturing process requires salt so the cucumber is not rotten quickly. This is what makes you advised to avoid it so that blood pressure does not increase.
Tomato sauce, pasta sauce, and packaged tomato juice on the tin contain high levels of sodium. In one cup the 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, to worsen your high blood pressure.
Applying a Healthy Diet
You should avoid hypertension food and replace it 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 nutrient intake from whole grains, fish, poultry, and nuts.
- Also increase 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, some foods can help reduce it slowly:
Low-fat milk and yogurt
Low-fat milk which 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.
This one fruit is to help lower blood pressure because it contains nitrates. Even research has proven that beet juice lowers blood pressure in just one day and night.
Wheat is one of the foods that can reduce blood pressure. Because, these foods contain low fat, high fiber, and low in sodium (salt).
One of the benefits of bananas is that it is rich in potassium which is good for keeping blood pressure stable. You can just eat bananas or mix it into oatmeal as a breakfast menu.
Choose fish that contain omega 3 fatty acids, such as salmon. These omega 3 fatty acids help lower blood pressure.
The content of polyphenols found in olive oil helps reduce blood pressure.
Avoid hypertensive foods and apply a healthy diet to maintain stable blood pressure. In addition, do regular blood pressure measurements. If necessary, try to use a blood pressure meter that can be done at home. Consult this at a regular visit to the doctor if there is a change in your blood pressure.