The #1 Thing to Avoid If You Have High Blood Pressure

If you know that you have high blood pressure, you are already one step ahead. Although the high blood pressure (high blood pressure) affects almost half of American adults, this initially causes no symptoms – so that many people don’t even know that they have it.

Read on to learn more about what high blood pressure means, the greatest to avoid it when you have it, and proven strategies that you can take to improve.

What is high blood pressure?

Their blood pressure is the bloodshift that pushes through its arteries. The normal blood pressure is less than 120/80 mm hg. The upper number, systolic blood pressure, measures the pressure when the heart beats. The number of land, diastolic blood pressure, is the pressure when the heart is alone between the blows.

Hypertension can lead to several health complications such as stroke, heart attack, kidney disease, visual loss and more. “If you diagnose high blood pressure, the change in the lifestyle is the key. Rate your diet, weight and exercise habits” Maria Elena Fraga, RD, CDCESDirector of Diabetes Alliance on Mount Sinai Health System in New York City.

To avoid the #1 matter

No. 1 that you should avoid if you have high blood pressure is the underestimation of the effects that your eating habits can have at your level. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowered.

Usable habits to reduce blood pressure are the limitation of sodium, consumption of fruit and vegetables that are rich in potassium, cooking more at home and nutritional plans for blood pressure. “Blood pressure under control too Sarah Currie, MS, RDA personal trainer and co -owner of the physical balance in New York City. Against this background, you will find the effective changes that you can do in your diet.

Reduce sodium

Over time, eating a top -class diet can restrict blood vessels and increase blood pressure. “You would be surprised at how many foods hidden sodium sources contain,” says Fribran. Packed foods are often packed with sodium, and some of the top cuddles are dosing soups, frozen meals and deli meat, adds.

The American Heart Association suggests that cutting out of 1,000 milligrams per day can have a beneficial influence on blood pressure. For people with high blood pressure, the AHA recommends that sodium to consume more than 1,500 milligrams per day.

To reduce your sodium intake, replace a portion of salt in your recipes with garlic, fresh herbs and spices. Read packet labels and restaurant menus before buying or ordering to make the selection of lower sodium. When you read labels, take a look at the daily percentage for sodium and strive for food with lower sodium if possible. Food with a sodium DV of 5% or less per serving is considered a low-sodium food, while those with 20% DV or more sodium per serving should be considered top-class and are limited.

ISS potassium-rich foods

Potassium counteracts sodium by helping your body excrete it through your urine. (In short, they pee out.) The mineral also relaxes the walls of the blood vessel, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium a day to prevent or treat High blood pressure.

Increase your potassium absorption by eating more fruit and vegetables. Pull 4½ cups of fruit and vegetables every day. In potassium, there are rich foods:

• Lentils
• Plum
• Banana
• Kidney beans
• orange juice
• Kantalupe
• Squeeze
• Apricots
• Soybeans
• Raisins
• potatoes
• spinach
• Chicken breast
• Low -fat dairy products

Cook more meals at home

Restaurant meals are often a high sodium, which can make it difficult to stay within the recommended limits. A study showed that the average sodium content in a fast food meal is about 1,300 milligrams-no new sodium limit for someone with high blood pressure. Cooking at home gives you control over all ingredients. Preferred foods such as fruit, vegetables, dried legumes, unsalted nuts and seeds and fresh protein sources contain little to no sodium. When cooking, you can season food with fresh and dried herbs and spices such as basil, oregano, cumin, rosemary, turmeric and much more.

This does not mean that you cannot eat away – you only need a little planning. If the restaurant provides nutritional information, check it in advance to plan a meal with a lower sodium. Avoid or limit fried foods that are usually higher in the sodium, says Currie and also ask for sauces and dressings. Choose for baked, fried, grilled or subdued proteins, paired with green and other colorful vegetables.

Consider the grain or the Mediterranean meal style

The Dash diet (dietary approaches to end hypertension) was created to deliberately treat high blood pressure. This dining style focuses on the food of fruit, vegetables, legumes, whole grains, low -fat or fat -free dairy products, lean protein and limited saturated fats, red meat, sugar and sodium. The Dash diet is rich in important nutrients that lower blood pressure, including potassium, calcium, magnesium, fiber and protein.

The Mediterranean diet is very similar to the line plan, because it is full of fresh fruit and vegetables, fiber-rich beans and whole grains, nuts and seeds. This nutrition plan also recommends limiting foods that contain higher amounts of saturated fatty acids such as red meat. A food associated with the Mediterranean diet is the olive oil outside the Virgin that is the rich in polyphenols that can protect the heart.

Strategies to improve blood pressure

Improving the quality of your diet is an effective way to cope with high blood pressure. Other lifestyle factors that help reduce blood pressure are:

If lifestyle factors are not enough to keep your blood pressure in a healthy area, you may need medication. Contact a health service provider to receive instructions.

Our expert

High blood pressure is a common disease that affects many Americans. However, you can take steps to improve your numbers and prevent high blood pressure. One of the biggest mistakes that people make is not to see how important nutrition is to treat blood pressure and maintain a healthy heart.

Small, consistent steps – like reading labels to reduce sodium, cook more often at home and eat a lot of fruit and vegetables – can make a big difference. For personalized support and instructions, ask a health service provider about working with a registered nutritionist who can create an individual nutrition plan and set goals that work for you.