A healthy diet is an important ways to prevent and cure high blood pressure, good eating habits to help you lower blood pressure, but bad eating habits can raise blood pressure. Our advice will help you to maintain a healthy blood pressure.
The improper diet habit is to blame for lots of diseases at present. For people with high blood pressure, should maintain normal blood pressure in order to avoid blood vessel damage and stiffening. You should have meals on time every day. For supper, eat just 70% full. You should eat a lot of vegetable and fruit, eat foods that are high in dietary fiber, eat less junk food, fried food, processed food, high fat food, high sugar food, salty food and little snack.
Sodium, helps keep acid-base balance, helps to maintain the normal function of the cells in the human body, but excessive consumption of sodium will cause blood volume increases and blood pressure rises. In addition, high sodium intake can raise the risk of stroke and heart attack. For hypertensive patients, sodium intake should be strictly controlled. However, abrupt reduction in salt intake is not recommended. Otherwise, water imbalance will occur to the body, serious can cause dehydration and electrolytes disturbance. It is important for hypertensive patients to gradually adapt themselves to low-sodium diets. The daily salt intake should not exceed 5 grams (the equivalent of about one level teaspoon of salt), including seasoning and salt from snacks.
Ingredients which are capable of increasing the taste:
Sweet taste: Pumpkin, Carrot, Honey, Sugar
Acid taste: Tomato, Vinegar, Lemon, Pineapple, Apple
Spice: Pepper, Garlic, Ginger, Aniseed
Food with special flavor: Onion, Celery, Coriander, Straw mushroom
The blood pressure level positively correlates with the Saturated fatty acids and the Cholesterol level. Excessive intake of fat can lead to obesity, and obesity can lead to high blood pressure. Therefore,hypertensive patients, fat intake should be strictly controlled. It is necessary for hypertensive patients to maintain the heat-energy ratio of food fat at 25% or so, 30% at the most. In other words, the amount of calories provided by fat does not exceed 30% of the total calories in your diet. Eat less fried food, animal fat (you can use olive oil instead of it), butter, egg yolk, roe, fat meat and other food with high fat and high cholesterol.
Fresh vegetables and fruits contain lots of vitamins, dietary fiber and minerals, is conducive to improve blood circulation and myocardial function, still can help us exclude excess cholesterol in our bodies, so as to effectively prevent hardening of the arteries occurred. In addition, rich in electrolytes and diuretic elements necessary to human body, fresh vegetables and fruits plays an active part in clearing up excessive salt in bodies, this helps lower blood pressure.
Potassium can prevent renal tubule from absorbing sodium, promote the excretion of sodium from the urine. In addition, Potassium intake will defend against the elevated blood pressure caused by excessive sodium, and also guard against vascular injury.
Potassium-rich foods: Dark leafy greens, Potatoes, Banana, Yoghurt, Salmon, Mushrooms, etc.
The intake of adequate calcium will increase natriuresis and mitigate the adverse effect of sodium on blood pressure.
Calcium-rich foods: Skimmed milk, Soybeans and Soybean Products, Yogurt, Bok choy, Walnuts, Shrimp, Cheese, etc.
The dietary fiber has the function of regulating the lipid metabolism and the glucose metabolism, it can be combined with the cholic acid, prevent the cholic acid from becoming cholesterol. (the cholesterol deposit on the blood vessel wall, this will increase blood vessel resistance, increased vascular resistance may cause high blood pressure).
Fiber-rich foods: Apples, Bananas, Oranges, Broccoli, Carrots, Potatoes, Spinach, Celery, Whole wheat, Sweet potato, Brown rice, etc.
For hypertensive patients, reasonable water replenishment is of particular importance. However, too much water intake will be adverse. Hypertensive patients should reasonably drink water as follows: drink a cup of warm water every early morning; remember to drink water during work in the morning, at lunch and at around 3p.m; drink some water before going to sleep at night. Hypertensive patients should drink water at a large frequency, but at most 250 ml each time. The daily water intake quantity, ranging from 1,800 to 2,200 ml, is recommended. Hard water is abundant in calcium and magnesium ions, which play an important part in the contraction of vascular smooth muscle cells. Therefore, For hypertensive (high blood pressure) patients, should try to drink hard water, such as natural mineral water, spring water, deep well water, etc.
Drinking lightly does no harm to human health. Proper drinking, especially drinking some red wine, will be good for angiocarpy. Long-term and excessive drinking, however, will result in elevated blood pressure, which is one of the risk factors for hypertension. Immediately after alcohol consumption or within several hours thereafter, hypertensive patients will see a slight rise in blood pressure and an obvious increase in heart rate. Excessive drinking, however, will first result in a sharp decline in blood pressure, followed by a gradual rise. And the blood pressure will start to rise the following morning. The rise and fall in blood pressure will damage the blood vessel and thus result in arteriosclerosis. To guard against sharp fluctuation in blood pressure, the daily quantity of alcohol intake must be no more than 40 ml.
Limit the quantity of all kinds of wine (Every day)
|Wines (alcohol content)||milliliter (ml)|
|Red Wine (12%)||350|
|White spirit (49%)||65|
Good Eating Habits to Lower Blood Pressure
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