Pressure on the condition of hypertension is actually still possible to be managed without much-taking drugs. Applying a healthier new lifestyle, especially in the daily diet, can balance the pressure naturally.
In fact, some people already do not know they are suffering from hypertension until finally starting to wake up when they experience health problems in certain organs. But the good news, the risk of hypertension can be minimized by eating vegetables and fruits lowering blood pressure.
In fact, the blood pressure of a person who consumes foods rich in vegetables and fruits drops blood pressure up to 14 mmHg. Magnesium, fiber, and potassium are a group of nutrients that can help manage blood pressure levels. These ingredients are widely contained in vegetables and fruits which the other side of the side help provide other benefits to the body due to low sodium.
Fruit and vegetables are an important part of the diet with pressure or also called Diet Approach to Stop Hypertension (DASH). In addition to fruits and vegetables, this diet can also be supported by consumption of nuts, fish, poultry, whole grains, and low-fat milk. Examples of high blood-lowering fruits are apples, beets, tomatoes, bananas, grapes, melons, mangoes, oranges, tangerines, strawberries, and pineapples. While high blood-lowering vegetables which are carrots, green beans, peas, potatoes, and spinach.
Here is an example of applying a high-fat vegetable diet and high-fat fruit based on 2000 calories per day that can be applied to the daily menu.
The choice can be varied between half a cup of rice/pasta, one loaf of bread, or 28 grams of dry cereal per one serving. Meanwhile, the recommended amount of serving is 7-8 servings a day. It should be noted that the recommended staple foods are made from whole grains rich in fiber and nutrients.
Vary with one cup of raw green vegetables or half a cup of cooked vegetables per serving. The recommended presentation is 4-5 servings a day.
Choose between half a cup of fresh or frozen fruit, one whole like medium, ¼ cup dried fruit, or enough with 170 grams of fruit juice per serving. The recommended presentation is 4-5 servings a day.
Red and white meat
If you choose red meat, then prioritize the non-fat. If you prefer white meat, fish and poultry are the two types that are recommended. The suggested presentation is two or fewer servings a day. Each portion consists of about 85 grams of processed meat.
Milk or low-fat dairy preparations
One cup of yogurt, 236 ml of milk, or 42 grams of cheese to be the ideal choice, served 2-3 times a day.
Nuts and seeds
Choose what you like, but limit it to 4-5 servings per week. One portion can contain 1/3 cup nuts, 2 tablespoons of whole grains or half a cup of cooked peas.
Oil and fat
Choose a teaspoon of vegetable oil/margarine or one teaspoon of low-fat mayonnaise 2-3 servings per day.
The food is sweet
Limit the sweetness level so as not to overdo it. The strongest to eat is jelly or jam less than five servings a week.
Choose vegetables and fruits with varying colors for very diverse nutrients. To consume high blood-lowering fruit in the intact form because the fruit or vegetables that have been processed to be cheaper.
In this diet, people with hypertension are also advised to eat or stop eating red meat, packaged meat, fat, canned food, and foods that taste very sweet. Below are some other tips for applying an antihypertensive diet.
Regular exercise to reduce waist circumference.
Read the food packaging label so you can save the consumption of sodium foods.
Reduce consumption of caffeinated liquor and beverages as much as possible.
Stop smoking altogether.
Manage stress and check blood pressure regularly.
Make a note of yourself containing a list of what foods are consumed in a day. This will make you more aware of calories and content that can increase blood pressure.
Limit consumption of foods high in sodium or salt
Choose pasta or bread made from whole grain from white flour.
If necessary, consult a technique and food for this diet to the doctor before realizing it.