Reduce salt is one of the important steps to avoid and manage high blood pressure. But this is not the only thing we can do to keep blood pressure healthy. If you want to know how to lower your blood pressure, you can visit diettalk.com right now. Then, how should the diet be lived by people with hypertension or prevent hypertension?
Hypertension or high blood pressure is one of the emerging diseases secretly. It is difficult to know someone has hypertension, without measuring blood pressure. It is true that salt or sodium has an important role, but to keep blood pressure in the normal range, there are other things to consider as well as just reducing salt intake.
Some people do not realize what they eat every day, let alone the womb. For those of you who want to keep blood pressure in the normal range, can begin to undergo a habit of observing food intake and its contents. Foods that are high in sodium content can increase blood pressure. The less sodium you consume, the more controlled your blood pressure. Conversely with eating lots of foods that contain potassium, magnesium, and fiber can help you control blood pressure.
High-sodium foods include packaged food in cans, processed foods, and ready-to-eat foods. If necessary, keep a diary to measure the portion of salt in the food you consume. If you are eating packaged foods, read the label. Choose foods with a daily sodium content of 5 percent or less, avoid containing 20 percent or more of sodium.
There is no food that can lower high blood immediately. Blood pressure in the common scale depends on the overall healthy diet. The recommended diet for lowering high blood pressure is DASH or Dietary Approaches to Stop Hypertension. There are four main principles of the DASH diet.
– Increase the intake of nutrients from fish, poultry, whole grains, and nuts.
– Expand the consumption of fruits, vegetables, and low-fat dairy products.
– Reduce salt, sweet foods and drinks, and red meat.
– Reduce also foods high in saturated fats, cholesterol, and trans fat.
Although the influence of caffeine is debatable, there is the possibility of this substance can increase blood pressure. Check your blood pressure about 30 minutes after drinking coffee or other caffeinated beverages. If your blood pressure rises to 10 points, then you probably have a sensitivity to caffeine.