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| High blood pressure |
High blood pressure cannot be controlled with medication alone, it requires lifestyle changes and proper eating habits. Eating habits are very important in controlling high blood pressure. Researchers have suggested that such patients follow a dash (dietary approach to stop hypertension) diet. It is very simple and simple. There are four main points in this diet:
1. Eat plenty of fresh fruits, vegetables and dairy foods.
2. Saturated fats, high cholesterol foods and trans fats should be avoided.
3. Whole grain foods, nuts, fish and chicken can be eaten.
4. Consumption of sodium, sugar, sugary drinks and red meat should be limited.
Researchers say that by following the Dash Diet, it is possible to lower blood pressure to the desired level in just two weeks.
How to get started?
At the beginning of the dash diet, first control the level of salt or sodium. Allocate 2400 mg or one teaspoon of salt for yourself in 24 hours. Remember, this amount must be calculated with cooked food.
Be sure to include vegetables in your lunch and dinner.
Put fresh fruits for breakfast in the morning and afternoon.
It is better to avoid butter, margarine, salad dressing. When eating, choose low fat, low sodium.
Put low fat or skimmed milk or dairy foods on the list every day.
Choose unsalted nuts, pickles, raisins, popcorn, etc. as snacks instead of chips, fast food or desserts.
Check the amount of salt before buying or ordering any food. Foods made with soy sauce, tasting salt, ketchup, pickles, etc. are high in salt.
What not to eat high blood pressure patients
Liver, brain, bone marrow. These parts contain high levels of cholesterol. Although low in calories and fat, shrimp are high in cholesterol.
Fish heads, eggs. Ingredients that increase blood lipid profile are sources of LDL or harmful cholesterol and triglycerides from fish heads or fish eggs.
People who regularly eat fast food once a week have a 20 percent higher risk of dying from heart disease than others. Those who eat more than one, that is, two or three times, their rate is even higher, 50 percent.
Ghee and butter have high levels of saturated fat. Along with that there is palmitic acid, which can cause arterial blockage. Olive oil, sunflower oil or margarine can be used instead.
The tendency to use coconut and palm oil in food is bad. Coconut oil is 75 to 90 percent saturated fat.
The more fried or deep fried the food, the more harmful fats are added to it. When deep fried, oil is converted to trans fat. These foods should be avoided.
Not only is red meat high in cholesterol, red meat is broken down into a compound called carnitine, which secretes trimethylamine n oxide. It also plays a role in atherosclerosis.
Not only salt but also sugary drinks raise blood pressure. Accumulated as fat in the liver. Cakes, pastries, puddings, ice creams, etc. are sugary foods.
Diet of a patient with high blood pressure
The diet of an adult with high blood pressure can be as follows:
Breakfast: 2-3 hand-made red flour bread, 1 cup mixed vegetables, 1 boiled egg, 1 cup of color tea.
Mid-day snacks: Any less sweet fruit 1-2.
Lunch: 2 cups of rice, 1 cup of vegetables or vegetables, 1 piece of large fish (1 day a week marine fish), 1 cup of pulses, half a cup of salad.
Evening breakfast: 5 pieces of pre-soaked almonds.
Dinner: 1 cup of rice or 2 pieces of bread, 1 cup of vegetables, 1 piece of chicken breast, 1 cup of pulses.
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