Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- High blood pressure foods that must be consumed
- 1. Banana
- 2. Green vegetables
- 3. Yogurt
- 4. Skim milk
- 5. Potatoes
- 6. Berries
- 7. Fruit bits
- 8. Oatmeal
- 9. Fish
- 10. Flaxseed
- 11. Five beans
- 12. Chocolate
- Then, what foods should be avoided by people with high blood pressure?
- 1. Salt
- 2. Foods that contain lots of sugar
- 3. Fatty foods
- 4. Alcoholic beverages
- Keep blood pressure normal by doing the following 3 basic things
- 1. Actively moving
- 2. Start cooking your own food at home
- 3. Keep the mind not to stress
- 4. Sports
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
To reduce high blood pressure in order to avoid fatal risks such as a heart attack, it's a good idea to know which high blood pressure-lowering foods should and should not be consumed. Because basically, high blood pressure can be caused by certain foods.
High blood pressure foods that must be consumed
Hypertension is another name for high blood pressure. Blood pressure itself is the power of blood flow from the heart which pushes against the walls of blood vessels (arteries). High blood pressure is also a condition that describes where blood pressure higher than 140/90 millimeter of mercury (mmHG).
The 140 mmHG number refers to systolic reading, when the heart pumps blood throughout the body when it contracts. Meanwhile, the 90 mmHG number refers to diastolic reading, when the heart is relaxed while refilling its chambers with blood.
Those of you who suffer high blood pressure or hypertensionjust taking medication is not enough to reduce and control blood pressure. Some people closest to you might recommend some types of high blood pressure foods. However, have you consumed one of the high blood pressure foods?
To find out, please check further about any high blood pressure foods that you can consume in the following days:
1. Banana
Maybe youa shock to hear that. Yes, bananas are not only cheap but also useful as high blood pressure foods. This easily found fruit can help you suffer from hypertension sufferers to lower blood pressure. Why?
High potassium content in bananas can help balance high levels of sodium in the body of people with hypertension, so it can help you reduce blood pressure. You can eat bananas directly or also as a friend to eat cereal or yogurt. It's better isn't it?
2. Green vegetables
Besides bananas, green vegetables like spinach, kale, green lobes, mustard greens, and others also contain high potassium. What's more, green vegetables also contain calcium which is also useful as a high blood pressure food. Half a cup of mature spinach can provide 12% of the daily calcium needs of adults.
Therefore, it is important for you to always eat green vegetables every day as high blood pressure and food control blood pressure You. Choose fresh vegetables because canned vegetables are usually added to sodium which has a negative effect on your blood pressure.
3. Yogurt
Calcium deficiency is one of the factors that can cause high blood pressure. Well, for that, you need to add calcium to your intake. One food that is rich in calcium is yogurt.
About 170 grams of yogurt contains 300 mg of calcium, almost 1/3 of your calcium needs. The content of sodium in yogurt is also low, making it safe for you with hypertension. Other than that, probiotics in yogurt can also be a high blood-lowering food as found in several studies.
4. Skim milk
Besides yogurt, skim milk also contains high calcium which can help you to lower blood pressure. In addition, skim milk contains low fat which is also needed as one of the drinks and foods for high blood pressure.
According to a study published in the 2012 Journal of Human Hypertension, there is a relationship between consumption of low-fat milk with a reduced risk of high blood pressure. Although calcium has an important role in reducing blood pressure, there may also be other components in milk which also play a role, such as milk peptide compounds.
5. Potatoes
Potatoes are one of the foods that contain potassium and high magnesium. Both of these minerals can reduce blood pressure. Potatoes also have the fiber content you need. The problem here is how to process potatoes which is usually added to salt.
The addition of this salt makes potatoes become foods that contain high salt, which can actually increase blood pressure. To get the benefits of potatoes as a high blood pressure food, you should try to consume potatoes that are only boiled or baked without the addition of salt.
6. Berries
Berry group fruits, especially blueberries, contain flavonoids. A study shows that these flavonoids can prevent high blood pressure and can also help as a high blood pressure meal. You can add blueberries, raspberries, and strawberries to your morning yogurt or cereal.
7. Fruit bits
Some studies show that drinking beet juice can reduce high blood pressure. One study that proved this came from a study published by the Nutrition Journal in 2013. This study proved that a decrease in systolic blood pressure after six hours of consuming beet juice, especially in male participants.
This is because the nitrate content naturally found in beets can be one of the high blood pressure-lowering food sources. You can eat beetroot by juicing or cooking (baked or steamed for example).
8. Oatmeal
Oatmeal is a food that contains low sodium, low fat, and high fiber, so it can help you as a high blood pressure food. Breakfast with oatmeal is a great idea as your first meal before going through the day. If you feel the taste of oatmeal is too bland, you can add fresh fruit or a little honey.
9. Fish
Certain types of fish, such as trout, contain vitamin D which can help lower your blood pressure. The benefits of fish on blood pressure have also been studied. Research published by the Nutrition Journal says that eating fatty fish, such as salmon, three times a week is associated with a decrease in diastolic blood pressure for more than eight weeks. Researchers say that many previous studies have found that omega-3 fatty acids contained in fish have a blood pressure-lowering effect.
However, what must be considered is how you process the fish. Do you add salt or not? Adding salt can actually increase your blood pressure. Remember, you should only consume a maximum of 6 grams of salt every day to help control your blood pressure. You can cook fish by applying olive oil and adding it with black pepper, then broil the fish until done.
10. Flaxseed
The content of omega-3 in flaxseed is also believed to help reduce high blood pressure. According to a study in the Hypertension journal published in 2013, eating flaxseed can help lower blood pressure for six months in people with hypertension. Besides omega-3, flaxseed also contains alpha linolenic acid, lignans, peptides, and fiber which may also affect blood pressure.
11. Five beans
The content of potassium in lima beans originating from Peru, Latin America can also be used as a high blood-lowering food. In addition, lima beans also contain fiber and protein which is certainly good for people with hypertension. You can eat lima beans by boiling it, you can eat it directly or mix it with other vegetables. Remember, only add a little salt to the dish.
12. Chocolate
Of course you do not expect if chocolate can reduce blood pressure. Eating chocolate rich in flavonoids (commonly found in dark chocolate) turns out that it can help you reduce high blood pressure.
Research in BMC Medicine in 2010 stated that consumption dark chocolate recommended as a high blood pressure food for people with hypertension or pre-hypertension.
Deep flavonoid content dark chocolate associated with the formation of nitric oxide which can dilate blood vessels so that blood flow is smooth, the results can lower blood pressure, as described in other studies. The higher content of deep cocoa chocolate products (as much as 70% cocoa), the better for your health.
Then, what foods should be avoided by people with high blood pressure?
1. Salt
Salt or sodium is one of the ingredients of food or cooking ingredients that should not be consumed by too many people with conditions of blood pressure and heart disease.
In the 2015-2020 Dietary Guidelines for Americans, the contents show that people who have hypertension or high blood pressure can limit their daily salt intake to just 1,500 milligrams (mg).
Then, according to the Mayo Clinic, the average American consumes around 3,400 mg a day, more than double that amount. This is what makes the Food and Drug Administration in America state that about 75 percent of people in America consume excess salt from packaged foods, and add salt directly to their side dishes when they eat.
2. Foods that contain lots of sugar
Most people say that consuming too much sugar can make diabetes or blood sugar levels soar. In addition, excessive sugar consumption is found as a cause of increasing cases of weight gain or obesity.
But did you know that often consuming drinks or foods with high sugar content is at risk of developing high blood pressure?
Sugar contained in sweet foods and drinks contributes to many dangers of obesity for anyone, regardless of age. In addition, high blood pressure is also more common in people who are overweight or obese. At present, the US Department of Agriculture has no fixed rules in limiting how much sugar is consumed daily. However, the American Heart Association recommends that women limit their additional sugar intake to 6 teaspoons, or 24 grams, per day. While men must limit themselves to 9 teaspoons, or 36 grams, per day.
3. Fatty foods
Fatty foods are delicious. Unfortunately for the sake of health, these fatty foods should not be consumed frequently. What fatty foods should be avoided if you want blood pressure to remain stable and normal?
- chicken skin
- full fat milk
- Red meat
- butter
Trans fat or commonly called saturated fat, found in many meat and foods made from milk, although the fat content is not too much. In addition, fast food or junk food and packaged foods also contain lots of saturated fat. Not only saturated fat, these foods usually contain high amounts of sugar and carbohydrates, which can make the risk of getting high blood pressure bigger.
Why is trans fat not good for blood pressure? Trans or saturated fats are basically made in a process called hydrogenation. This process occurs when liquid oil is infused with air to make solid oil. This hydrogenated oil can last long if stored and packaged.
Research shows that human heart health gets worse if more saturated fat is in the body.
Eating too much saturated and trans fat can improve low-density lipoprotein (LDL), which is known as "bad" cholesterol. High LDL levels can make blood pressure high and can eventually lead to the development of coronary heart disease.
To reduce this risk, don't eat packaged and oily foods often. Also replace animal fat, saturated, and trans with vegetable fats, such as:
- Consume nuts that contain unsaturated fats such as almonds
- Change vegetable oil to cook with olive oil
- Consume avocados that contain unsaturated fats
4. Alcoholic beverages
It is well known that consuming too much alcohol is not healthy. Starting from a small to moderate amount of alcohol, it can increase your blood pressure. especially if you drink too much alcohol, it can also increase your risk of getting cancer.
According to the Mayo Clinic, drinking more than three glasses of alcoholic drinks at once can cause a temporary surge in blood pressure. While drinking alcohol repeatedly can cause long-term blood pressure problems, or permanent hypertension.
Alcohol can also make blood pressure drugs ineffective. In addition, alcohol is full of calories that make the liver so it must be extra processed in the body.
Keep blood pressure normal by doing the following 3 basic things
1. Actively moving
Lifestyle changes are important steps to lower blood pressure. It's good if you have been diagnosed with hypertension, still pre-hypertension, or have normal blood pressure - these daily healthy habits can prevent high blood pressure. In addition, the following habits also help reduce the risk of heart attack due to worsening hypertension, while delaying, avoiding, or reducing your need to take hypertension drugs.
2. Start cooking your own food at home
Cooking habits at home is very important if you want to lower blood pressure, because you can ensure that cooked food is a quality and nutritious food ingredient. Food made at the factory is processed in such a way that the shelf life is long. The fiber will be taken, added various chemicals, and given salt, fat, and added sugar. In addition, you can also measure the salt content in it, so as not to overdo it.
From now on, make it a habit to cook at home rather than buy outside. First try simple recipes that you like so that cooking shows are fun.
3. Keep the mind not to stress
Severe stress will narrow the blood vessels and cause blood pressure to rise, even if only temporarily. However, stress can trigger a variety of unhealthy habits that cause hypertension. For example, eating mostly, staying up late, addicted to cigarettes, or drinking excessive alcoholic drinks.
Therefore, manage your stress as well as possible. For example by exercising, vent to your closest friends, take a break, or calm your mind with deep breathing techniques
4. Sports
Well, besides exercise, reducing weight is also effective for lowering blood pressure. So if the sports tricks have not been effective enough to reduce weight, try a more intense sport. For example exercise atthe gym, jogging, riding a bicycle, swimming, or yoga.
