What should be done if high blood pressure becomes an essential problem at an increasing age? After getting a medical examination at the first opportunity, where medicine is prescribed, you must find out about diet and treatment from a qualified nutritionist.
Introduction
High blood pressure (HBP) is a major health concern, especially as we age. Managing it effectively is crucial to prevent serious complications like heart disease and stroke. Along with prescribed medications, adopting a healthy diet and lifestyle can significantly help in controlling HBP.
Blood pressure
When our heart beats, the blood circulates in the body and provides it with the required energy and oxygen. During this circulation, there is pressure on the walls of the veins, whether this pressure is low or high, this is blood pressure.
The only path to know is to measure it. When BP is measured it is written as two numbers eg 80MM/120HB or 80 below and 120 above, this is normal blood pressure.
High blood pressure
If our lower blood pressure is than 90 and upper is 140 or more and this condition persists for several days, then you may have high blood pressure or if one of the two numbers is higher, you may have high blood pressure. Is.
HBP does not make us feel sick, but it is dangerous. If left untreated, it can damage the heart, blood vessels, and other organs and cause serious problems.
Which diet will be better in high blood pressure?
In fact, our diet becomes our enemy because we carelessly consume all the foods that are harmful to health, for example, we are first advised to reduce the amount of salt. Generally, patients with high blood pressure are tempted to eat salty foods and raw salt. If high blood pressure is to be prevented, salt should be almost eliminated from the diet. have been.
1.Banana
Excess of sodium or salt increases blood pressure, so first break it with potassium, which is present in abundance in bananas.
According to a study, using just 2 cloves a day can control blood pressure by 10%.
2.Tomato
Lycopene is present in tomato and this component helps in reducing the blood pressure rate. Bad cholesterol can be reduced to a great extent by including raw salad in the daily diet. If there are no problems, including the seeds, otherwise eat the seeds separately, you will feel comfortable.
3.Egg whites
It is important to start your day with a good breakfast and it is even more important to include it in your lifestyle. Our body needs protein at the beginning of the day. Modern research doesn’t even say yolk is harmful, but at least The white of an egg can be eaten.
4.Watermelon
Eating a little watermelon on an empty stomach every day is beneficial in summer. Watermelon controls blood circulation and keeps blood pressure normal. Watermelon syrup can be used without added sugar, but its pulp is also the best fiber, so try to eat watermelon too.
5.Raisin
Dry fruits have no season, but if consumed in moderation and in small quantities even in summers, it helps in maintaining health.
A small amount of raisins can control high blood pressure. In summer, if you make curd or pudding, add a few seeds of raisins, this way you can adopt a healthy lifestyle.
6.Green tea
Unless we change our lifestyle, we are stuck with medical problems. Drinking green tea should be a routine by reducing the amount of tea and coffee. Consuming 3 cups of green tea per day for 6 weeks can reduce blood pressure by 7 points.
7.Dark green vegetables
Meat, be it chicken or beef and lamb, is harmful for high blood pressure. If heart desires, reduce the amount and make sure half of your plate is full of vegetables at every meal. Dark green vegetables are rich in minerals. They are the best sources of magnesium and iron, which are essential components of these vegetables. It is better if vegetables are also prepared with ginger and garlic.
8.Sea or Himalayan salt instead of table salt
Common salt contains two minerals, sodium and chloride, while others contain more than 70 minerals that are essential for the functioning of our nervous system and heart. The amount of sodium in the latter is very small. Water accumulates resulting in increased blood volume.
9.Fish and its oil supplements
Both of these are foods that reduce epidemics, heart diseases and high blood pressure.
10.Walnuts, almonds, buckwheat and oatmeal
High blood pressure is controlled by eating sanobri almonds, walnuts mixed with porridge. Balinga seeds are used in syrups. Apart from removing stomach heat, it also moderates blood circulation.
Soak a few grains in clean water, if it swells, mix it with red syrup and drink it. Its effect is cold. It is more useful to be used in summer. Also, take deep breaths in the open air for 10 to 15 minutes every day. Blood pressure is normal, but note that you breathe about 6 times a minute. Taking short breaths accumulates sodium in the body, while deep and slow breathing gets more oxygen. Making time for exercise And endurance is required and blood pressure monitoring is very important.
Conclusion
Managing high blood pressure involves a combination of medication, a balanced diet, and lifestyle changes. Eating potassium-rich foods, reducing salt intake, and incorporating heart-healthy options like green vegetables, fish, and nuts can help maintain healthy blood pressure levels. Regular exercise and monitoring are also key to preventing complications and promoting overall health.
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