Hypertension
Author: Dean Rouseberg
Time for reading: ~2
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
Hypertension affects a large percentage of people. There is a proper diet to control high blood pressure.
It is known that among the factors predisposing to the development of hypertension are: atherosclerosis, diabetes mellitus, obesity. In turn, nutrition in these diseases leaves its mark. Diet is undoubtedly an important part of the treatment of many diseases. This is especially true for high blood pressure.
Overeating and oversaturation with saturated fats and carbohydrates contributes to the development of the above diseases.
One of the principles of nutrition in hypertension is the so-called standard DASH (Dietary Approaches to Stop Hypertension - Dietary ways to prevent hypertension). According to these principles, doctors recommend the following:
Consume more fruits, vegetables and unsaturated fats, which include vegetable oils (they do not contain cholesterol, as is known);
- Reduction of fats of animal origin, which contain a lot of cholesterol;
- Eat more grains, fish, poultry and nuts;
- To reduce the intake of fatty meats and sweet foods;
- Consume more products rich in magnesium, potassium and calcium;
- Limit salt in dishes.
It is also recommended to limit the intake of alcoholic beverages, but recently there has been increasing information that small amounts (up to 200 g per day) of dry red wine are allowed.
Coffee and products with caffeine in the composition should also be excluded from the menu of hypertensives.
Potatoes, beans, beans and peas can be eaten in moderation.
Bread up to 200 grams per day, preferably rye.
Basic foods for consumption in hypertension:
- lean meats, lean fish (mostly cooked); fish contains useful omega-3 fatty acids;
- milk and milk products; skim cottage cheese and cheese;
- oatmeal, buckwheat, millet;
- soups: vegetarian, dairy, fruit (according to the amount of fluids for the day). Meat soups with non-greasy broths are taken no more than 2 times a week.
- fruits and vegetables (fresh cabbage, cucumbers, tomatoes, pumpkin, zucchini): raw or cooked, in the form of salads with vegetable oil.
- products rich in lipotropic substances (these are substances that contribute to the reduction of lipids in the blood), potassium and magnesium (apricots - fresh and dried, apples, etc.).
Potassium:
- helps prevent the development of arterial hypertension and controls it;
- it is also important for the normal functioning of the heart.
Calcium and magnesium
These elements play an important role in metabolism and are of great importance for the heart. Dairy products (milk, cottage cheese, cheese, etc.) are a good source of calcium. It should be noted that low-fat products are richer in element than full-fat.
- Foods that lower blood pressure