You can lower your blood pressure by eating a healthy diet. Where what is eaten affects the chances of developing high blood pressure. Also, following a healthy diet plan can reduce the risk of high and low blood pressure. So; It is important to follow a heart-healthy diet; In order to control blood pressure, reduce the risk of heart attacks, strokes, and other health risks. The level of blood pressure can be lowered by eating foods low in saturated fats, cholesterol, low-fat dairy products, and increased consumption of vegetables and fruits. Dash is an acronym for: Dietary Approaches to Stop Hypertension.
Read food labels when purchasing different foods:
When reading food labels, foods with saturated fats, or trans fats that can raise your cholesterol level should be avoided. You should choose foods that contain less sodium (salt); Because the higher the salt consumption, the higher the blood pressure.
Dash diet:
Dash is a recommended diet food for people who want to avoid or treat high blood pressure, and reduce the risk of heart disease. This diet was created after researchers noticed that high blood pressure was less common in people who followed a vegetarian diet.
The Dash diet includes:
Eat foods that are low in saturated fat and cholesterol and contain fruits, vegetables and low-fat dairy products.
Eat whole grains, poultry, fish, nuts, reduce red meat, sweets and sweetened drinks. It also includes foods high in potassium, calcium, magnesium, protein and fiber.
Eating low-salt foods (sodium); It reduces the level of blood pressure.
Tips to change your food style into a Dash diet:
Add vegetables or fruit for lunch and dinner.
When facing a problem in digesting dairy products, it is preferable to purchase milk or lactose-free milk, with the addition of lactase enzyme.
Eat foods rich in vitamin B, such as whole grains.
Add two servings of fruits or vegetables to each meal, or add fruits for snacks.
Eat two or more servings of meat a week.
Use fruits or low-fat foods as sweets and snacks.
Reducing salt and sodium in food:
Most people use more salt and sodium than they need. But some of them, especially the elderly, are more affected by salt. So; They should be especially careful about how much salt they consume. Choosing a low-salt food is an important part of a healthy diet, as it should consume no more than 2.4 grams (2,400 mg) of sodium per day, which equals six grams (about one teaspoon) of table salt.
If the person has high blood pressure, the doctor may recommend that he take less than six grams per day, including all the salt and sodium consumed, including that used in cooking, and on the table.
Tips for reducing the amount of salt and sodium:
Buy fresh, frozen, or canned vegetables without adding salt.
Use fresh poultry, fish, and lean meats instead of canned or processed types.
Use herbs, spices, and salt-free spice blends in cooking food and at the dining table.
Cook rice, and pasta without salt.
Reducing instant rice, flavored or pasta to which salt is added.
Minimize ready-made frozen meals, such as: pizza, mixes, and canned soup.
Washing canned foods, such as: tuna; To remove some sodium.
Replacing the spices with salt; To add delicious taste to food.
Read food labels when purchasing different foods, and avoid foods that contain large amounts of sodium.
Author: Kea Heng