Normal pressure in adults is 120/80. Hypertension begins when systolic blood pressure reaches 140, and diastolic blood pressure - 90. According to official data, hypertension is the main cause of death worldwide. And, not in itself blood pressure, but cardiovascular diseases, which it promotes. Currently, more than 1 billion people worldwide suffer from this ailment. Therefore, it is important to know what to do in order to reduce the risk of the disease to a minimum. About what should be a diet with high blood pressure will be discussed below.
Want to avoid trouble with pressure? It will be necessary to radically change their habits, lifestyle and nutrition. The use of medication without the need is extremely undesirable, and proper nutrition will help keep blood pressure under control.
Potassium helps fight against hypertension
First of all, remember: with high blood pressure, you must eat foods containing potassium. This is the very element that is often lacking in our diet, but which has a great influence on blood pressure and regulation of the body's water balance. Recently, potassium has become more added to salt. This is done to reduce the remnants of the negative effects of sodium, which raises blood pressure. This salt with potassium is considered dietary, although it is increasingly recommended by specialists for daily use.
Where can I find natural sources of potassium? Dried apricots are a very rich source of this element. For example: 15 pieces of dried apricots contain up to 1500 mg. potassium. The daily norm for adults is 3,500 mg. Potassium is also found in tomatoes, spinach, potatoes, bananas, melons and fish. It should be borne in mind that potassium is easily soluble in water, and when cooking is washed off. Potatoes usually lose half the contents of the element, like other vegetables, during cooking. Therefore, if it is possible, it is better to cook vegetables for a couple. So the loss of potassium (as well as other nutrients and vitamins) will be minimal.
Diet based on "sharpened"
Do you like mustard, garlic or hot chili pepper? With hypertension, they are all your allies. If, for example, the mustard contains no preservatives and there is not too much salt in it, then it perfectly protects the circulatory system. Being part of mustard oil, mustard gives the food a sharp, burning taste, but in addition it has an antibacterial effect, stimulates the secretion of digestive juices, and also lowers blood pressure. Similar properties are different and garlic. It is not known any other spice so promptly lowering pressure. So do not deny yourself of using it at high blood pressure. Garlic works so successfully that they should not abuse people whose blood pressure is clearly too low.
A separate conversation deserves the chili pepper. Thanks to the content of capsaicin, which is responsible for the burning taste, it helps fight against hypertension. Experiments on rats genetically predisposed to hypertension have recently confirmed the beneficial effect of capsaicin on the circulatory system. The researchers also noted that in southwestern China, where the cuisine is much sharper and chili is very popular, only 5% of people suffer from high blood pressure. For example, in the rest of the world, the incidence rate has already exceeded 40%! Currently, work is underway to synthesize capsaicin from chili pepper for further use in medicines and preparations against hypertension.
Wonderful Beet Action
A few weeks ago in the journal devoted to the problem of diet with high blood pressure, an explanation was given why the sugar beet juice effectively solves this problem. Researchers at the University of Queen Mary in London showed that patients who drink beet juice, the pressure decreases within 24 hours without the use of additional medications. This is because the beet juice contains natural nitrates. The author of the study explains that beet juice increases the level of nitric oxide, which regulates blood pressure. Interestingly, the study showed that the higher the blood pressure of patients, the better the results are observed after taking nitrates. The effect is noticeable immediately after taking a glass of juice (250 ml). If someone does not like beets, other vegetables can come to the rescue, which are also rich in natural nitrates. This is salad, spinach and cabbage. The presence of medicinal nitrates in these vegetables is good news for people prone to hypertension. This is another argument to supplement your diet with a lot of vegetables.
What to avoid in hypertension
1. Alcohol. Although some researchers have noticed the effect of alcohol on reducing blood pressure, but this is only if it is taken in small doses. For people with high blood pressure, the daily dose of alcohol should not exceed 50-100 grams. for men and 10-20 gr. for women. These doses are not cumulative. Consumption of alcohol above this rate each time leads to adverse consequences, in particular - to an increase in heart rate, pressure change, dehydration. The result is: a glass of good wine or cognac - yes. A bottle - no!
2. Cigarettes. People with hypertension, of course, should not smoke. Nicotine after the addition of nicotinic receptors causes an increase in blood pressure and heart rhythm. In addition, smoking causes damage to the walls of blood vessels, which contributes to the formation of atherosclerosis.
3. Salt - 5 grams per day (half a teaspoon) is the norm of salt intake, which should not be exceeded in the diet. See how much salt is contained in your menu. 1 gram we find in a glass of milk, 1 tablespoon in a can of pea, 2 spoons in a slice of wholemeal bread. The modern human diet contains too much salt. When cooking at home, it is better to replace the usual salt with one that contains potassium.
4. Meat. Scientists have proved that a vegetarian diet contributes to health. Undoubtedly, vegetarians suffer from cardiovascular diseases and obesity in comparison with the rest of the population much less. This is a proven fact, it is not known, however, whether it is due only to diet or other concomitant factors. Researchers note that vegetarians are less likely to smoke, abuse alcohol and lead an unhealthy lifestyle. So people with hypertension should give up fatty meat, fish and poultry. This will help eliminate "bad" cholesterol and enrich the body with omega-3 fatty acids and easily digestible proteins.