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Eating habits for high blood pressure

Good Eating Habits to Lower Blood Pressure

Everybody is the master of his own health. Good health comes from good habits, and most diseases are caused by unhealthy lifestyle, such as eat and drink too much, smoking and drinking, often stays up late, lack of exercise and so on. Every patients with high blood pressure expects to find a good way to lower blood pressure; therefore, here we will expose several secrets of high blood pressure and diet, which help you to lower blood pressure without medication.

itemGet rid of bad living habits

From a certain point of view, high blood pressure is a life style disease. Essentially, treating high blood pressure is improving living habits and eliminating the risk factors that lead to high blood pressure, then, high blood pressure will be relieved naturally and even cured. Not eliminating the factors leading to the occurrence of hypertension and only relying on drugs to control blood pressure may result in an increasing difficulty to control blood pressure and an increase in drug use, and even refractory hypertension. Therefore, patients with hypertension must get rid of these bad habits.

  1. Preference for meat.
  2. Regularly drinking alcohol.
  3. Like to eat greasy and salty food.
  4. Love to eat salted fish, bacon, sausage, ham, pickles and pickled food.
  5. Watching the television, using a mobile phone or reading books while eating.

Keep 5 key words regarding anti-hypertension relying on diet firmly in mind:

  1. Reduce weight
  2. Reduce salt in your diet
  3. Limit alcohol consumption
  4. Take in enough protein
  5. Reduced fat and cholesterol in your diet

itemWeight loss can helps lower blood pressure

There can be no argument about more than half of patients with hypertension are obese or overweight. Obese people needs more energy during physical activity, so the heart must pump more blood to the body to meet the body’s high demands. Moreover, fatter body is related to higher cardiac output and consequently raised blood pressure. Therefore, individuals with heavier weight have a higher risk of hypertension. The risk of hypertension of an individual with moderate obesity is 5 times higher than an individual with normal weight, and 2 times higher than an individual with mild obesity. Losing weight can help to enhance the effects of high blood pressure medication and may also reduce other risk factors, such as high blood fat, fatty liver, coronary heart disease and diabetes mellitus. Therefore, weight loss can help prevent high blood pressure.

Tips for healthy weight loss:

During the process of weight loss, confidence and perseverance are necessary, and you should never give up. The key to the success of weight loss is persistence and determination. Several tips for weight loss are as follows:

  1. Caloric intake should be strictly controlled. You should have meals on time every day. For supper, eat just 70% full.
  2. You should eat more vegetable, fruit and other low calorie foods.
  3. A bland diet with less greasy food and animal food.
  4. Do not store a large number of snacks, and do not go shopping on an empty stomach.
  5. Eat slowly, a mouthful of food prefers to be chewed more than 20 times.
  6. Do some exercise during free time, such as squat, deep breathing, swing your neck and waist, etc.
  7. Do aerobic exercise every day for at least half an hour each time in the morning and afternoon, such as walking, cycling, jogging, swimming, rope skipping, climbing, climbing stairs, etc
  8. Drink water more. The daily water intake quantity, ranging from 1,800 to 2,200 ml, is recommended. We suggest that you drink mineral water, green tea and dietic tea.

Understand whether body weight exceeds the standard weight:
Adults over 18 years old can be measured by using body mass index (BMI).

Body mass index (BMI). It is defined as a person's weight divided by the square of his height:
English BMI Formula:
BMI = (Weight in Pounds / (Height in inches x Height in inches )) x 703
Metric BMI Formula:
BMI = Weight in Kilograms / ( Height in Meters x Height in Meters )

BMI equal to or greater than 25 is considered overweight and above 30 is considered obese.

itemTips for salt reduction

Salt is essential to our diet, but for hypertensive patients, salt intake should be strictly controlled, because, people who eat too much salt, easy to suffer from high blood pressure, gastric cancer, stroke, heart disease, chronic kidney disease, osteoporosis and other diseases. But salt reduction should be carried out step by step. Reduce the amount of salt, soy sauce, etc. while keeping the taste of food.

Salt Intake Light: gram (g)
Healthy adults: red-light10g Yellow light8g green-light5g
Hypertensive patients: red-light5g Yellow light4g green-light3g

A collection of tips for salt reduction:

  1. Remove saltshakers, salad dressing bottles, pickles, hams, etc. from the dining table, so as to avoid creating convenience for individuals preferring food with strong flavors.
  2. Enjoy the original flavor of ingredients. Such as celery, onion, tomato, green pepper, garlic, etc.
  3. Increase the flavor with a small amount of oil, such as olive oil, sesame oil and so on.
  4. Take advantage of the unique flavor of vegetables or nuts; for instance, adding sesame, peanut kernels, etc. to salad.
  5. Make dishes by using the sour taste of lemon and vinegar.
  6. Add more vegetables to soup, so as to increase the taste with the natural fragrance of vegetables and reduce grease.

Be vigilant against the salt in processed foods and flavoring!
In this age of rapid development, our life is filled with considerable processed foods, which taste not very salty, but contain a lot of salt. Additionally, some seasoner also contain a large amount of salt, therefore, we must be vigilant.

Salt Content In Processed Foods

Per 100 grams Salt Content
Sausage 5.9 grams
Ham 3.6 grams
Ham sausage 4.6 grams
Lunch meat
4.3 grams
Bacon 5.1 grams
Instant noodle 5.6 grams

Salt Content In Flavoring

Per 100 grams Salt Content
Salad dressing 2.9 grams
Ketchup 2.8 grams
Mayonnaise 3.1 grams
Curry paste 17.2 grams
Peanut butter
1.4 grams
BBQ sauce 5.7 grams

itemFoods that should be consumed actively

Vegetables and fruits are the best sodium-excreting agent
Reduction of sodium and supplement of potassium are of the greatest importance in the diet therapy of hypertension. The standard of potassium intake is 1/3 of salt intake. Potassium can not only promote the excretion of sodium, but also inhibit renin activity which is related to the increase of blood pressure. Fruits and vegetables are rich in potassium, but potassium is easily soluble in water, cooking and heating may cause the loss of potassium, therefore, eating raw vegetables or drinking the soup from cooking is a good way to supplement potassium.

High quality protein supplement strengthens the blood vessel
Inadequate protein intake, will accelerate the aging of blood vessels, the blood vessels becomes fragile and starts to lose flexibility, and may even exacerbate the formation of hypertension and atherosclerosis. Therefore, Patients with hypertension need protein intake, especially vegetable proteins.

Foods rich in high quality protein:
Soybean and soy products, milk or dairy products, fish, Chicken breast, oysters etc.

Patients with hypertension had better choose skim milk, which can reduce the intake of saturated fatty acids.

itemAbout fat in your diet

Far away from saturated fatty acids
Fats are essential nutrients for the human body, and constitute three major nutrients together with carbohydrates and proteins. As everyone knows, unsaturated fatty acids are beneficial to the human body, while excessive intake of saturated fatty acids, and it is easy to cause obesity and hyperlipidemia (High cholesterol). In short, long-term consumption of high fat foods is not good for people's health. High blood pressure in patients with excessive intake of fat, easy to suffer from arteriosclerosis, hyperlipidemia, heart disease and stroke, for the obese population, the risk is greater.

Be vigilant against food with excessive saturated fatty acids
Deep fried foods, canned foods, preserved foods, processed meats, fat, cream, instant noodles, barbecue food, etc.

Pay attention to unsaturated fatty acids
Unsaturated fatty acids are beneficial to the human body, the poly-unsaturated fatty acids can reduce cholesterol levels in the blood, Omega-3 poly-unsaturated fatty acids (ω-3PUFA) can increase good cholesterol (HDL cholesterol) levels, reduce the bad cholesterol (low density lipoprotein cholesterol) levels.

Foods rich in Omega-3 polyunsaturated fatty acids:
Safflower oil, corn oil, sunflower oil, saury, mackerel, tuna, eel etc.

Next Page:
Bad Eating Habits that Increase Blood Pressure

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