The Best Diet Choice to Lower or Prevent High Blood Pressure

High blood pressure, also called hypertension, often occurs after 55 years old, but young adults can also have episodes of elevated blood pressure. Doctors recommend these diet tips to keep the evolution under control.

High blood pressure is the stress suffered by your arteries. Over time, HB can inflict damages on arteries’ tissues, and further, it can evolve into dangerous heart issues. However, experts add that updating the meals on your menu may be a game-changer for the prevention and alleviation of abnormal blood pressure.

The dietary choices that we make directly impact the odds of getting blood pressure.

DASH Diet Lowers the Reading, Doctors Say

There is a diet that can hinder the condition or treat it, no matter how long you’ve had it. Many people don’t pay attention to their blood pressure reading, which can lead to cardiovascular problems.

The DASH diet consists of picking foods that are low in saturated fat, total fat, cholesterol, and have less sodium (salt), as well as having several servings of vegetables, fruits, and low-fat dairies. The highlighted dishes are made up of foods rich in calcium, magnesium and potassium, proteins, and fiber. Sugary beverages, red meats, poultry, fish, and nuts are not excluded, and can be consumed with a single condition. Read below.

The rule of thumb is to pay close attention to food labels and maintain the sodium levels at a minimum ( 2.4 grams of sodium per day or less, which means 6 grams of table salt). Some foods naturally contain sodium. Still, statistics prove that processed foods, such as salty chips, frozen dinners, canned vegetables and soups, instant lunch meat, and ready-to-eat cereals, comprise most of the salt-sources for regular consumers. Making a habit of spotting salt in everything is the key.

Another piece of advice coming from experts is exercising to keep the heart and blood vessels in tip-top shape.

Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.Physical activity can include anything from sport to walking and gardening.”

Consider cutting down drinks that boosts energy, as they will make your heart beat faster and blow up the blood pressure. If you are a fan, drink only a cup of coffee in the morning and limit other drinks, such as cola, green tea and energy drinks. If you are a smoker, I have bad news. This is also a trouble factors, not directly related to BP reading, but it counts for the health of the heart. If you are already an hyperthensive, smoking will gradually narrow the arteries imposing a major risk of stroke and heart attack.

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