Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Guide to applying diets for diabetes and hypertension
- 1. Increase fiber intake
- 2. Use good spices
- 3. Set the contents of the plate
- 4. Limit coffee
- 5. Importance of potassium intake
- 6. Reduce alcohol
- 7. Avoid high-fat foods
- 8. May eat unhealthy, but small portions
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
Diabetes and hypertension are generally caused by unhealthy eating patterns. Two out of three people with diabetes are even known to have high blood pressure. If you are one of the people who has both of these diseases, or both, don't worry. You can still eat well while still maintaining a healthy body. How to? Check out the tips for managing the diets of diabetes and hypertension in this article.
Guide to applying diets for diabetes and hypertension
1. Increase fiber intake
The diet of diabetes and hypertension must be enriched with a menu of high fiber foods. Fiber is not easily digested by the body so that the digestive system smoothes without causing an increase in blood sugar. This is why high-fiber foods can generally help reduce blood sugar stabilization, prevent constipation, reduce cholesterol, and overcome various problems with digestive disorders.
Fiber is found in plant foods such as fruits, vegetables, and grains. So don't forget to always add fiber intake to the food you consume everyday. For grains, your target is to eat three to five servings of grains every day, and at least half of the grain is whole wheat, aka whole grains.
2. Use good spices
Because you have high blood pressure, you should not get more than 1,500 milligrams of sodium per day, which is less than one teaspoon of salt for all the food you consume in a day. So, practice your tongue.
Instead of using salt, season your dishes with lime, garlic, rosemary, ginger, chili, oregano, or cumin to enrich the taste. In addition to making food more enjoyable, the use of spices will also provide health benefits for you.
3. Set the contents of the plate
To get in the habit of having a balanced meal menu, you can visualize your plate as a clock. Fill half your plate with fruit and vegetables. Then, a quarter of the part is filled with lean protein such as grilled fish, beans, or chicken. The remaining quarter is filled with wheat, such as brown rice.
4. Limit coffee
Caffeine can increase blood sugar and blood pressure. If you have high blood sugar or blood pressure after drinking coffee, limit your caffeine intake to 200 milligrams, around 2 cups of coffee per day.
Avoid how to brew coffee using french press or espresso, but choose coffee made with filter paper. Filter paper will absorb oily compounds in coffee beans called cafestol, which can increase cholesterol. You can also consider switching to decaffeinated coffee because some studies show it can reduce blood sugar.
5. Importance of potassium intake
Bananas are a good source of potassium. Likewise, melons, broccoli, raw carrots, beans, potatoes, whole wheat bread, and nuts. Potassium can reduce the effect of sodium which can help control blood pressure. However, if you have kidney problems, too much potassium can actually make kidney problems worse. Ask your doctor if you need to limit how much you need.
6. Reduce alcohol
Beer, wineand cocktails contain sugar and increase blood sugar, blood pressure and triglyceride levels. Not only that, alcohol also stimulates appetite and can cause you to overeat. Limiting is the key. For men, you must limit yourself to a maximum of 2 glasses of alcohol per day. While women, limit alcohol consumption to a maximum of 1 glass per day.
7. Avoid high-fat foods
Avoid trans fats, aka partial hydrogenated oils found in fried and baked foods. In addition, don't forget to limit your intake of saturated fats, which are mostly found in fat cuts of meat and fat dairy products. This is because both of them can increase cholesterol, which causes heart disease.
8. May eat unhealthy, but small portions
Every now and then, you may just eat unhealthy food. It's just that, make sure you control the portion. For example if you want to eat ice cream, then you can order a small size. Want to eat cake? Share with your partner or friend. Eat at the restaurant fast food? Don't order fries and replace them with salads.
