Changing Diet To Control Hypertension
Hypertension is dangerous because it changes quietly but cause very severe complications in most organs of the body such as heart, brain, kidneys, eyes… Hypertension normally increases with age and is more common in older people, whose aging system of blood vessels leads to atherosclerosis, no resilience; thus, it can cause serious complications.
Hypertension is treated with medication, but to prevent and treat hypertension effectively then patients need to change their diet and lifestyle. A balanced diet and healthy lifestyle will help you better control the disease. Here are a few changes in your diet which can be applied to control the disease.
Fruits and fresh vegetables. Your diet should contain lots of fruits and vegetables. Let’s start using the green and leafy green vegetables like broccoli, cabbage… You should eat fruits like watermelon, bananas, oranges and potatoes. These foods are high in potassium which helps control your blood pressure.
Reducing fat. If you have high blood pressure, you should cut down on fatty foods and dairy products. You can use low-fat dairy such as yogurt and cheese.
Grain addition. Hypertension patients should avoid processed foods, switch to diet including whole grains such as oats, brown bread, cereal and pasta.
Consuming nuts and beans. To maintain a stable blood pressure, people should eat nuts, beans, cannellini beans and peanut butter.
Using healthy cooking oils. Healthy oils such as olive oil help lower high blood pressure. Olive oil and low fat margarine contain omega 3 fatty acids to maintain blood pressure.
Reducing the amount of sugar and alcohol. If you have high blood pressure, you should avoid sugar and alcohol consumption. Also, you should avoid carbonated soft drink and foods high in fat because it can increase blood pressure as well as destroy the blood vessels.
Avoiding foods high in sodium. You should avoid foods that are high in sodium. Daily amount of sodium absorbed should not exceed 1,500 mg. Stop eating all kinds of frozen seafood, fries, ketchups, mustard because they contain a high amount of sodium.
Blood pressure monitor. If you are making some changes to diet to reduce blood pressure, you should check your blood pressure regularly. By monitoring the diet change, you will notice the differences within 2-3 weeks.
In addition to diet, you should also change your lifestyle such as doing exercises regularly and resting properly, avoiding stress and learning to control your emotions… A healthy lifestyle and a fresh mind could help you control high blood pressure effectively.
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