Blood pressure in hypertensive condition is still likely to be maintained
without the need for many medications. Implement a new lifestyle that is
healthier, especially on a daily diet, can balance blood pressure naturally.
In fact, most people do not even know that they're contracted
hypertension until finally starting to realize when they are experiencing
health problems in certain organs of the body. But the good news, hypertension
risk can be minimized by eating vegetables and fruits-lowering high blood.
In fact, the blood pressure of a person who consumes foods rich in
vegetables and fruit potentially lowers blood pressure at least to 14mmHg.
Magnesium, fiber, and potassium are nutrients that can help the management of
blood pressure levels. Many of these materials contained in vegetables and
fruit which is on the other side provide another advantage for the body because
it is low in sodium.
Fruit and vegetable diet is an important part of managing your blood
pressure or known also with the Dietary Approaches to Stop Hypertension (DASH).
In addition to fruit and vegetables, the diet can also be supported by the
consumption of nuts, fish, poultry, whole grain, and low-fat milk.
Example-lowering high blood fruit is apples, beets, tomatoes, bananas, grapes,
melon, mango, Orange, Mandarin, strawberry, and pineapple. While vegetables
recommended high blood loss is the carrot, green beans, peas, potatoes, and
spinach.
The following is an example of the application of vegetable and
fruit-rich diet lowering high blood based on 2000 calories per day that can be
implemented into the daily menus.
Staple food
His election could vary between half a cup cooked rice/pasta, bread, or a
single sheet of 28 grams of dry cereal per once of presentation. Meanwhile, the
amount of the recommended serving is 7-8 servings a day. Note that the
recommended staple foods are made from whole grain rich in fiber and nutrients.
Vegetables
Vary with one cup of raw green vegetables or just half a cup of cooked
vegetables per one serving. The recommended serving is 4-5 servings a day.
Fruits
Choose between the half cup of fresh or frozen fruit, one medium-sized
intact fruit, ¼ Cup of dried fruit, or simply with 170 grams of fruit juice per
serving. The recommended serving is 4-5 servings a day.
Red and white meat
If choosing red meat, then a treasure without the fat. I prefer white
meat, fish and poultry are two recommended types. The recommended serving is
two servings or less a day. Each of the portions consisting of about 85 grams
of meat that has been processed.
Processed milk or low-fat milk
One cup of yogurt, 236 ml milk or 42 grams of cheese being the ideal
choice, served 2-3 meals a day.
Nuts and seeds
Select the one you like, but to limit the 4-5 portion of the course per week.
One portion may contain 1/3 cups of beans, 2 tablespoons of seeds or half a cup
of cooked peas.
Oils and fats
Choose between a teaspoon of vegetable oil/margarine or one teaspoon
low-fat mayonnaise as much as 2-3 servings per day.
Sugary foods
Limit the level of sweetness in order, not to overload. Recommended to be
consumed is the jelly or jam as much less than five servings a week.
Select vegetable and fruit with varying colors to get various nutrients
are balanced well. Recommended for consuming fruit high blood loss in the form
of whole fruit or vegetable because that has been processed into juice tend to
contain less fiber.
In the diet of these people with hypertension are also advised to limit
or stop eating fatty red meat, meat packing, fats, canned food, as well as the
food tasted very sweet. Below are a few other tips for applying anti
hypertension diet.
• Regular exercise to reduce waist
circumference.
• Read the label food packaging so
that you can minimize food consumption be sodium.
• Reduce the consumption of liquor and
caffeinated beverages as much as possible.
• Quit smoking altogether.
• Manage stress and blood pressure
checked on a regular basis.
• Create your own entry contains a
list of any food that is consumed in a day. This will make you more aware of
calories and the content of which can raise blood pressure.
• Limit consumption of foods high in
sodium or salt
• Select the pasta or bread made from
whole wheat than from white flour.
If it is a reasonably necessary follow-up, we recommend You consult the
techniques and foods for this diet to the experts, such as your personal doctor
before then.
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