Hypertension Diet: What to Eat, What Not to Eat   



Hypertension Diet: What to Eat, What Not to Eat

 
The first rule of reducing high blood pressure is to low or stop the consumption of salt. This can make you feel disgusted with bland food. But there are certain foods you must include in your diet and some you can avoid. Find out…

1) Vegetables
Consuming vegetables is a healthy option, but there are certain vegetables that have a bigger edge. It is recommended to consume dark green leafy vegetables to lower high blood pressure.

2. Eat more fish
Eating more fish may help to lower blood pressure, specially when combined with weight loss.

3) Caffeine
Caffeine in the form of aerated drinks or coffee instantly spikes blood pressure, which is good if you are low on energy. But for high blood pressure patients it should be completely avoided.

4) Limit alcohol
Not only does too much alcohol raise blood pressure, repeated excess drinking can lead to long-term BP increases. It is important to limit your alcohol intake.

5) Cut the salt
Limiting sodium helps control high blood pressure in those who have it and helps prevent it in those who don’t. The WHO recommends no more than 2,000 mg of sodium or five grams of salt — the equivalent of one tea spoon — per day. Beware especially of processed and packaged foods, fast foods, and canned foods – all common sources of excessive salt.
The body requires a small amount of sodium in the diet. However, most people consume more sodium than they need. A low-sodium diet contains fewer than 2 grams (2,000 mg) of sodium each day.

6. Eat more fiber
Eating an increased amount of fiber may decrease blood pressure. The recommended amount of dietary fiber is 20 to 35 grams of fiber per day. Many breakfast cereals are excellent sources of dietary fiber. More information about increasing fiber is available separately.

7) Skimmed Milk
Want to lower your blood pressure, then sip in a glass of skimmed milk every day. Skimmed milk will do wonders for your body, as it loaded with calcium and vitamin D. These two nutrients work as a team and help to lower down your blood pressure and strengthen your bones. Besides, it also helps to reduce the risk of various cardiovascular ailments.
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Happy reading,
Evelyn


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