Contents:
- Medical Video: Foods rich in potassium to control Hypertension | High Blood Pressure Diet
- How to control hypertension from eating habits
- 1. Can you drink milk and eat meat?
- 2. How aboutseafood?
- 3. Replace with healthier cooking oil
- 4. Portions in the DASH diet to control hypertension
- Use the following cooking utensils to process food
Medical Video: Foods rich in potassium to control Hypertension | High Blood Pressure Diet
Food in the kitchen and in the refrigerator certainly determines what you eat everyday. If most of the food stored is candy, chips, cakes, and ice cream alert, blood pressure rises. For people who have conditions of hypertension or high blood pressure, eating unhealthy foods can make blood pressure uncontrollable.
So, try starting step by step to change eating healthy foods.Dietary habitDASH diet (Dietary Approaches to Stop Hypertension)below can be a healthy eating guide for those of you who have high blood pressure conditions.
How to control hypertension from eating habits
1. Can you drink milk and eat meat?
It's okay, but there are things that must be considered. Key control hypertension so that the heart stays healthy is to choose foods that do not contain saturated fats. For dairy products, choose nonfat (fat free). Choose those that contain calcium, protein, and no saturated fat.
Whereas when choosing cheese, buy low-fat cheese or nonfat cheese to store at home. When you eat out, there is usually no choice of low-fat cheese, so it's better to always be ready to bring low-fat cheese from home.
Also avoid eating red meat. Choose low-fat meats like fish or chicken breast to get the benefits for heart health.
2. How aboutseafood?
You may, how come, eat seafood. However, before eating favorite seafood, there are several things that need to be considered.
First, avoid shrimp because they contain high cholesterol. It's better to choose seafood such as shellfish and fish, because fish contain healthy omega-3 fats that are good for heart and body health. Also choose dishes or seafood menus that are not fried or smeared when processed.
3. Replace with healthier cooking oil
Trans fats are found in many food menus such as cakes, crackers, snacks, or fried foods. This fat should be avoided if you want to control hypertension so that it doesn't get worse. For that, replace cooking oil or margarine with oil coconut, canola oil, and olive oil.
The three healthy oils above are types of oil monounsaturated can also increase good cholesterol levels in the blood, so it also helps you avoid heart disease.
4. Portions in the DASH diet to control hypertension
When you try to follow a healthy diet, it's important for you to pay attention to portions. Remember, don't overdo it or lack it. In principle, it's better to eat a little but often. The following portion of the DASH diet can be applied to your daily menu:
- Expand to eat whole grains: 7-8 servings every day
- Expand to eat vegetables: 4-5 servings every day
- Expand to eat fruit: 4-5 servings every day
- Low-fat or fat-free dairy products: 2-3 servings every day
- Meat, poultry and fish: 2 servings (or less) every day
- Nuts, seeds, and dried beans: 4-5 servings per week
- Fat and oil: 2-3 servings every day
- Sweet foods: Limit less than 5 servings per week
Use the following cooking utensils to process food
Having the right equipment will help you control hypertension while making it easier for you to undergo the DASH diet. Here are kitchen tools that you can use.
- Grill. This tool makes it possible to prepare lean meat quickly, fish, and poultry. Use a grill that has a removable surface that is easy to clean.
- Oven. An oven can be used to cook cakes, bread, or reheat certain leftovers.
- Microwave. Useful for heating food or melting frozen food.
- Blender. Can help process juice,smoothies,sauce, or chili sauce.
- Tdigital kitchen balance. Helps make it easier to avoid portion calculation errors.
- Food processor. Making the process of cutting vegetables easier.
- Digital thermometer. Measure whether the meat has been cooked properly and whether the food is sufficiently heated (usually at 73 degrees Celsius).
