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Ways to reduce Hypertension through diet ┆Tip of the day

Hypertension :

High blood pressure (HBP)

It's means high pressure (tension) in the arteries.

 The blood pressure is measured in mg of mercury--mm/Hg. The readings higher than 140/90 mm ​​/ Hg is high, according to the University of Maryland Medical Centerand may increase the risk of stroke or heart disease.
  • Minimize the amount of sodium they consume. In the National Heart, Lung, and Blood Institute, or NHLBI, and reports that adults who have low blood pressure may benefit from access to only 1500mg of sodium through the diet. Avoid adding salt to meals, look for labels and low or no sodium canned foods; rinse canned vegetables in water to remove excess sodium before eating.
  •  Follow a heart healthy diet promoted by the NHLBI-called DASH diet. DASH stands for dietary approaches to stop high blood pressure, and focuses on eating fresh foods that are low in saturated fat and low in sodium. Increase the amount of fresh fruits and vegetables you eat; season foods with antioxidant-rich spices such as basil, thyme and thyme instead of salt.
  • Choose foods that are sources of fiber and lean protein to protect the stability of the heart and blood pressure as part of the DASH diet. American Diabetes Association offers suggestions for healthy food choices, including whole grains, sweet potatoes, broccoli, carrots, chicken and lean foods that can help you reverse a number of health problems.
  •  Reduce high blood pressure by reducing the consumption of alcohol. University of Maryland Medical Center shows that heavy drinking can change the way blood flows to and from the heart, leading to high blood pressure. NHLBI suggests adherence to 1-2 alcoholic drinks a day as a guide.
  •  Cook with garlic, as well as olive and flaxseed oils and to maintain blood pressure in healthy ranges. Accordance with the garlic, and omega-3 fatty acids in these oils can be useful for both blood pressure and cholesterol levels when combined with a healthy diet and exercise

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