The problem of high blood pressure or high blood pressure is not limited to any particular age group. High blood pressure can affect people of any age. Many people develop high blood pressure at a young age due to excess weight, uncontrolled lifestyle, lack of proper diet. Diet is very important if you have high blood pressure. Because high blood pressure can lead to serious diseases like diabetes, kidney disease and heart disease.
That's why high blood pressure or high blood pressure is called the 'silent killer'. Because, in many cases, this disease is not easily diagnosed. If it is not treated properly or the blood pressure is not controlled after it is detected again, it causes various complications. Nowadays not only old people but people of any age are affected by high blood pressure.
Find out which foods should be eaten and which should not be eaten by those suffering from high blood pressure?
Treatment of high blood pressure
Two approaches are used to treat high blood pressure – lifestyle changes and medication. In some cases, only lifestyle changes can control blood pressure. But usually every patient with high blood pressure needs both types of treatment. Factors such as age, diet and regular exercise are taken into consideration to select the right treatment regimen.
A patient with high blood pressure should talk to a doctor to find out if they need to take medication at all. In this article we have outlined ways to keep blood pressure under control by following a healthy lifestyle.
Patients with high blood pressure should make some changes in their diet. Some foods do not have to be completely reduced or eliminated. There are also certain foods that can help control blood pressure by increasing your intake. Below is a detailed discussion about the diet of hypertensive patients.
Long-term studies on hypertensive patients have shown that to reduce high blood pressure
The amount of salt, sugar, oil and fat should be reduced from the food list.
Eat more fruits, vegetables, whole grains (such as red rice and red flour), fat-free milk and sour yogurt. A detailed discussion about this has been done step by step, hope you read the entire article carefully.
Ways to lower high blood pressure by eating more fruits and vegetables
Every time you eat, you have to look at what vegetables are on the plate. If the vegetables are not cooked, the salad should be cut. Before taking the rice on the plate, first take the vegetables.
Arrange the plate in such a way that half of the plate is filled with fruits and vegetables. Fruits can be taken in a separate bowl on the side if the food spoils by taking the fruit on the plate. But should be taken in such quantity that fruits and vegetables are taken in one plate to fill half of the plate.
The other half of the plate will consist of half, i.e. one-fourth, white foods such as rice, bread and potatoes. In this case, it is better to eat red rice rice and red flour bread.
The rest of the plate, i.e. the last quarter, will contain protein or non-vegetarian food. These include fish, lean meats, legumes, beans and a variety of pulses. Low-fat or fat-free milk and sour yogurt can also be consumed. The purpose of eating in this way is to reduce harmful foods and increase the amount of more beneficial foods.
What are the ways to reduce high blood pressure?
Various studies have shown that people with blood pressure problems can easily overcome the problem just by consuming a healthy diet. So every patient suffering from high blood pressure should avoid foods that raise blood pressure as well as eat the right foods to keep blood pressure under control. So let's start with the list of 8 foods that should not be eaten by patients suffering from high blood pressure.
What should not be eaten if you have high blood pressure?
Salt is the first food on the list of most harmful for patients with high blood pressure. One of the causes of high blood pressure is the accumulation of excess sodium in the body. So salt is very harmful for those who have high blood pressure problem. So eat food with very limited amount of salt. Avoid taking extra salt with food and try to avoid high salt foods. Also avoid consuming beet salt and other savory salty foods as soon as possible.
Now I don't see how to reduce salt intake -
Raw salt cannot be eaten separately while eating rice. Better to remove the salt shaker from the table. Because one may want to take salt if it is in front of the eyes or near the hand.
Salt should be less in curry. Many people think that eating only raw salt increases blood pressure, eating cooked salt does not cause any problem. This is not correct.
Salt, raw or cooked, all contain sodium. And sodium raises blood pressure. So cook with less salt. You can use other spices, coriander leaves, lemon leaves and mint leaves to add flavor.
Check the amount of salt in different cooking ingredients. Soy sauce, mayonnaise, yeast, beet salt, tasting salt—these contain extra salt. Alternatives to these should be used. Common salt can be used instead of beet salt and tasting salt, sour yogurt can be used instead of mayonnaise, low sodium soy sauce can be used instead of regular soy sauce.
Among home-made dishes, bhartas and pickles use more salt. Certain foods, such as shrimp, fish, and cheese, are naturally high in salt. These should be avoided. If you must eat, try to eat less.
Food bought from the market, street food, hotel or restaurant food - these should be avoided as much as possible. It is not possible to get an exact idea about the amount of salt used in these foods. A little more salt is usually added to make them tastier. So it is better to avoid them.
Before consuming various sauces and ketchups at the store, one should carefully read the labels or packaging on the bottles and packets. They usually contain a lot of salt.
However, many people are used to eating sauce or ketchup with various snacks including noodles, kebabs. So if it is not possible to give them up completely, sauces and ketchup with less salt can be made at home.
Instead of eating puris, singara, chops, noodles, chips, sandwiches, you can make a habit of eating fruit and salad for breakfast. However, they should not be eaten with too much salt.
When buying various processed foods such as noodles, pasta, sausages, canned foods and cereals such as corn flakes, check the salt content on the packet. Try to buy processed foods that are low in salt.
If you go to eat in a restaurant, you should develop the habit of eating white rice instead of polao or fried rice.
Fast food and bakery food
In today's era, eating fast food has become a daily routine for many people. Packaged and processed foods contain the most hypertensive ingredients. Many people do not know that these fast food and bakery products contain sodium, preservatives, toxic dyes and unhealthy fats in these foods. These ingredients are very harmful for high blood pressure patients. Apart from that, you should also avoid fried or high fat foods.
Coffee
The bad news for coffee drinkers is that coffee can temporarily raise blood pressure. So for those with high blood pressure, coffee consumption is quite risky, as caffeine constricts blood vessels, resulting in a sudden rise in blood pressure, which can lead to a stroke. So, if you have high blood pressure, try to slowly wean yourself from tea or coffee by drinking a cup of green tea every day instead of coffee and excess tea.
Red meat
Avoidance of red meat i.e. beef and buffalo meat is absolutely necessary in case of high blood pressure. Because all these red meats are high in bad cholesterol which increases the risk of heart disease and stroke manifold.
Chicken skin and egg yolk
High blood pressure patients eat chicken skin and egg yolk, blood pressure increases manifold. and increases the risk of heart disease. Moreover, chicken skin contains high levels of fat, which increases cholesterol levels in the human body and increases the risk of stroke. Which leads to death. Read this post to lose fat and weight – How to lose weight
Sugary foods
Excess sugar or sweet food is very harmful for our body. Because these foods help our body to accumulate fat and as a result we gain weight and gain weight. There are many people who suffer from diseases like high blood pressure due to excess weight. Moreover, eating too much sugary food increases blood pressure. So if you want to eat something sweet, you can eat a little honey instead of sugar.
Try to keep less than 5 tablespoons of sugar in all foods in your diet each week.
Soft drinks like coke, seven up etc contain a lot of sugar. It is better to avoid them completely. One should practice drinking water instead of these.
It is hidden in various cooking ingredients and foods like salt, oil and sugar. Therefore, the habit of cooking and eating food should be developed with caution.
Foods like pickles and sauces
People suffering from high blood pressure should not eat pickles and sauces at all. Because pickles and sauces contain a lot of salt and sugar, which is not at all good for the body of high blood pressure patients.
Alcohol and soft drinks
Drinking alcoholic beverages increases blood pressure rapidly. Also keep in mind that alcohol and soft drinks are high in calories which lead to weight gain. So instead of drinking alcoholic beverages or soft drinks, drink fresh fruit juice or lemon juice. which is healthy.
Also never consume noni or fat milk. Among milk and dairy products, you can eat non-dairy milk, sour yogurt.
Grapes to reduce high blood pressure
Potassium is a natural diuretic, which helps the kidneys excrete sodium and relax blood vessels. Grapes are a fruit full of potassium and phosphorus which helps in reducing high blood pressure.
Banana to reduce high blood pressure
As mentioned earlier, bananas can lower high blood pressure. A banana contains about 450 mg of potassium. Therefore, the habit of eating bananas should be moderated every day, eating bananas can gradually reduce the problem of high blood pressure.
Onion to reduce high blood pressure
Onions contain adenosine. It relaxes the muscles. Onion plays a positive role in treating high blood pressure patients. You can also eat raw onion juice. If you don't like the taste of the juice, you can add a little honey to it and consume it regularly.
Garlic to lower high blood pressure
Garlic helps to dissolve cholesterol in the arteries and veins. It plays a positive role in increasing blood flow and lowering blood pressure. So regular consumption of garlic is good for high blood pressure patients. You can also click on the health benefits of garlic from this post.
Canned water to reduce high blood pressure
Canned water contains potassium, sodium, calcium, vitamin C and other nutrients. These ingredients help reduce high blood pressure.
Watermelon to reduce high blood pressure
Watermelon contains arginine. It is an amino acid that can lower high blood pressure.
Coriander leaves reduce high blood pressure
Coriander leaves are rich in bioactives. Such as antimicrobial, antidepressant, anti-inflammatory and anti-depressant properties. So eating coriander leaves can reduce the problems of diabetes, high blood pressure and cholesterol.
Lemon to reduce high blood pressure
Vitamin C-rich lemon increases the strength of the fine vessels of the heart. It also helps control high blood pressure.
Excess weight loss
For every 1 kg of excess weight lost, blood pressure usually decreases by 1 point. So if you are overweight try to lose it. Abdominal or waist measurements for women should aim to have a waist or abdomen of less than 31.5 inches and for men to aim for less than 37 inches.
Regular exercise
Regular exercise for two and a half hours a week can reduce blood pressure by up to 5 points. So moderate exercise should be done at least 5 days a week for half an hour. Moderate exercise includes brisk walking and cycling.
Do not smoke
Smoking and high blood pressure increase the risk of heart disease. So it is very important to quit smoking. If you want to quit smoking, you can use the tricks shared in this post - What do you want to quit smoking naturally?
Last talk
In most cases, no specific cause of high blood pressure can be identified. However, several factors can increase the risk of high blood pressure. These risks can be reduced by following a healthy lifestyle. Thus, high blood pressure can be prevented and if you are already suffering from high blood pressure, you can try to control it by following the methods we have shared.
