Maintaining and limiting salt intake is one important step to prevent and cope with high blood pressure. But this isn't the only thing we can do to keep blood pressure healthy. Apply healthy diet or hypertension food, or prevent hypertensive conditions.
Hypertension or high blood pressure is one of the diseases that appear secretly. It is difficult to know a person is exposed to hypertension, without measuring blood pressure.
Understanding the Hypertension Category
To know a person is exposed to hypertension, pay attention to blood pressure measurement. Normal blood pressure is less than 120/80. The first number of measuring results is systolic blood pressure, then the next number is diastolic pressure.
When the results of blood pressure measurements exceed the normal range, it can be divided into the following categories:
- Blood pressure ranges from 120-139 to systolic numbers or 80-89 for diastolic pressure.
- Phase 1 hypertension. If your systolic pressure is 140-159 or diastolic pressure 90-99.
- Hypertension Phase 2. At the time of systolic pressure 160 or higher or diastolic pressure 100 or higher.
Recognizing food triggering hypertension
Some people are unaware of what they eat every day, let alone the content. For those of you who want to keep blood pressure at the normal range, can start to undergo a habit of observing the food intake and its contents.
Hypertension foods should not include foods containing high sodium or sodium. The less sodium you consume, the more manageable your blood pressure is. High sodium foods include packaged food in cans, processed food, and ready-to-food meals.
Instead with consuming foods that contain potassium, magnesium, and fiber to help control blood pressure. If necessary, make a daily note to measure the portion of the salt in the food you consume. If you consume packaged food, read the label.
You can make changes gradually, for example limiting sodium intake to about one teaspoon per day. When the body has been adapted, then subtract again to about 2/3 the scoop per day. To add flavor and aroma to the food, you can use low sodium seasoning like a wide range of other natural spices or vinegar.
For more details, following dietary hypertension that should be avoided if you have high blood pressure:
- Do you have a habit of drinking coffee? If you have high blood pressure, it is time to remove this habit. Actually not just coffee. Tea and soda also increase blood pressure. All this is the cause of caffeine that exists in these drinks.
Meat and processed foods
- Both types of foods are often processed by using salt. Thus, this food becomes high in sodium that is harmful to diabetics.
- Pickled cucumber is delicious on the tongue, but the manufacturing process requires salt so that cucumber is not rotten. This is what makes you advised to avoid it so that blood pressure does not surge.
- Tomato sauce, pasta sauce, and tomato juice already packed in cans contain high sodium levels. In one cup the sauces contain more than 450 mg of sodium which could potentially raise 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 exacerbate your high blood pressure.
Implementing a healthy diet
You should avoid food hypertension and replace with a healthy diet to keep blood pressure steady. The recommended diet for lowering high blood pressure is DASH or Dietary
Approaches to Stop Hypertension.
There are four main diet principles of DASH, namely:
- Increase nutrition intake from whole grains, fish, poultry, and nuts.
- Also consume fruit, vegetable, and low-fat dairy products.
- Reduce salt, sweet food and drinks, and red meat.
Reduce also foods that are high in saturated fats, cholesterol, and trans fats.
Although there are no foods that can quickly lower high blood pressure, some types of food can help to lower it slowly:
Low fat milk and yogurt
- Low fat milk that is rich in calcium and low in fat, is a potent blend of substances to help lower high blood pressure. Yogurt can also be used as a substitute, if it does not like milk.
- This one fruit is helping to lower blood pressure because it contains nitrate. Even research has proved that bit juice lowers blood pressure in just a day and night.
- Wheat is one of the foods that can lower blood pressure. Because, these foods contain low fat, high in fiber, and low in sodium (salt).
- One of the benefits of banana is rich in good potassium to make blood pressure remains stable. You can eat bananas or mix into oatmeal as breakfast menu.
- Choose a fish that contains omega 3 fatty acids, like salmon. Omega 3 fatty acids are the ones that help lower blood pressure.
- The content of polyphenols found in olive oil is helpful to reduce blood pressure.
Avoid food hypertension and apply a healthy diet to maintain stable blood pressure. Also, take regular blood pressure measurements. If necessary, try to use a blood pressure gauge that can be done at home. Consult a routine visit session to the doctor if there is a change in your blood pressure