Basic rules for preventing and lowering high blood pressure
Express has revealed four rules you must adhere to if you want to reduce or avoid high blood pressure, according to the British Heart Foundation and Blood Pressure UK.
The British Heart Foundation (BHF) has presented rules that must be adhered to if to reduce or control high blood pressure, and the “Express” website quoted the British Heart Foundation as the best way related to groups of foods,
what to eat to maintain blood pressure:
Eating more fruits and vegetables.
Increase starchy foods such as bread, rice, potatoes and pasta.
Choose whole grain varieties whenever possible.
Some milk and its derivatives.
Some meat, fish, eggs, beans, and other non-dairy protein sources.
Only a small amount of foods and drinks high in fat and/or sugar.
Choose options that are lower in fat, salt, and sugar if you can.
Eat more fruits and vegetables
Fruits and vegetables for high blood pressure
A balanced diet should include at least five servings of fruits and vegetables daily.
The reason why fruits and vegetables are so important in lowering blood pressure is the amount of potassium and other vitamins and minerals they contain.
A medium-sized fruit such as an apple, an orange, a pear, or a banana.
Smaller fruits, such as peaches and apricots.
One slice of large fruit, such as watermelon, pineapple or mango.
Seven to eight strawberries.
Two to three tablespoons of berries or grapes.
A small bowl of power.
Three tablespoons full of vegetables.
Three tablespoons of legumes, such as chickpeas, lentils, or beans.
1 cup (150 ml) of fruit or vegetable juice.
A tablespoon of dried fruit.
lipids and blood pressure
To help take care of your heart health, it's important to make sure you choose the right type of fat, and if your blood pressure and blood cholesterol rise because you eat too much fat, you're more likely to develop heart disease and stroke.
Unsaturated fats, which can be monounsaturated fats (such as olive oil, rapeseed oil, almonds, unsalted cashews, avocado) or polyunsaturated fats (including sunflower oil, vegetable oils, nuts, sunflower seeds, and oily fish) are a healthier option. .
Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.
Replace saturated fats with smaller amounts of monounsaturated and polyunsaturated fats.
Limit foods that contain trans fats.
It is also important to remember that all fats and oils are high in calories, so only small amounts of unsaturated fats should be used.
Salt and blood pressure disease
Salt is often hidden in the foods we buy, so it can be hard to know how much you're eating or how to reduce it.
The BHF said: "Eating too much salt can increase the risk of developing high blood pressure, and high blood pressure increases the risk of coronary heart disease."
Eating too much salt can also lead to stroke, kidney disease, and some types of dementia.
We should all be eating less than six grams of salt a day, but the numbers suggest we eat about eight grams a day on average.
The UK Blood Pressure Association advises:
Don't add salt when cooking (try adding different flavors and give some time to adjust the taste buds).
Avoid highly salty flavors (prepared sauces, soy sauce, bouillon cubes, and gravy grains can all be very salty, look for low-salt options or try some new flavors).
Get extra flavor in your recipes (add herbs and spices like cayenne pepper, pepper, ginger, lemon and lime juice).
Taste the food before adding the salt (sometimes people add salt out of habit, remember to taste your meals first).
Remove the salt from the table (so you won't be tempted).
Be careful of spices.
Try a salt substitute (if you can't really do without salty food, try using a small amount of a low-sodium salt substitute).
Make your own seasoning (marinate meat or fish with lemon, or with yogurt and spices, to avoid the need to add salt for flavor).
Limit foods high in salt (cooking sauces and table sauces like ketchup, mustard, cheese, olives, and pickles can contain a lot of salt).
Check the labels (Salt contents vary widely. Check food labels before you buy them and compare with other products - you'll often find low-salt options).
Choose low-salt bread and breakfast cereals (they can have a lot of salt and add a lot to our diet. Check labels to compare brands).
sugar and blood pressure
The UK Blood Pressure website explains: "Foods with added sugar tend to be high in calories but often provide very little or no nutritional value. The extra energy can make you gain weight which can raise your blood pressure." It can also lead to diabetes.
The main sources of sugar (which should be avoided as much as possible) are:
table sugar.
Jams and preserves.
sweets.
Fruit juice and soft drinks.
Biscuits and cake.
Alcoholic drinks.
Delicious sauces and condiments such as ketchup, mayonnaise and salad dressings.
Takeaway.
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