How to eat if I have high blood pressure

      How to eat if I have high blood pressure 

 

The high blood pressure or hypertension has become a frequent condition worldwide. Hereditary factors, physical inactivity, obesity and excessive alcohol consumption are the main detonators of this pathology that endangers our hearts , making us likely to suffer from heart disease.

Once diagnosed with high blood pressure , it is appropriate to perform various changes in our lifestyle; one of the most important is to adjust our power to improve our health. So in umComo.com.br we explain what to eat if you have high blood pressure .

What to Eat if I have high blood pressure: salt

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One of the most important aspects to consider when it comes to eating suffering from hypertension is to control salt in food , as this influences the fluid retention and affects our pressure. So it is important:

• Reduce the use of salt in the preparation of their dishes, replace it with other alternatives that do not affect your pressure, such as herbs .
• Avoid purchasing products with high sodium content such as bag soups, canned, all kinds of canned food, powdered spices, broths, among others. It is always advisable to check the sodium content on the labels of the products.

How to eat if I have high blood pressure: fats and proteins

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Blood pressure is a condition that can affect importantly the health of your heart, so you need to eat that you also control the consumption of fat and proteins choice intelligently.

• Always choose lean meat or opt for healthier proteins such as chicken, turkey or fish.
• Avoid drinking too much sausage as they contain too much fat and high salt content. Opt for lighter ones such as turkey breast and whenever possible choose the presentations with low salt content.
• Restrict consumption of fried foods and fast food that harm your health and affect your blood pressure.
• If you consume dairy, always opt for skim options much lighter and good for your heart.

How to eat if I have high blood pressure: more vegetables and fruits

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Antioxidants are great allies to fight free radicals and prevent the onset of diseases such as cancer, but additionally help us keep the heart healthy. So it is important to add to your food fruits and vegetables rich in antioxidants, such as leafy green vegetables or fruits rich in vitamin C .

Furthermore, most fruits and vegetables are rich in fiber, which helps our body to process the most favorable form of fats, also maintaining a healthy heart.

How to eat if I have high blood pressure: carbohydrates and sugars

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It is important to take care food in general to improve your blood pressure, so it is recommended to consume whole complex carbohydrates such as whole wheat bread, the whole mass, brown rice, oats, among others. Always prefer this kind of alternative instead of white carbohydrates.

You should moderate, moreover, the consumption of refined sugar. Prefer natural products such as fruit and set aside the pasta and pastries that affect the health of your heart.

How to eat if I have high blood pressure: caffeine and alcohol

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The excess alcohol is a major detonator of high blood pressure, so it is important that you control your consumption and wherever possible avoid alcohol.

Also, you should reduce the consumption of caffeinated beverages like coffee, tea, soft drinks and energy that do not benefit your heart or your blood pressure.

What to Eat if I have high blood pressure: add potassium to food

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If you are taking medication to control blood pressure, it is possible that it has diuretic effect; if so, you may have noticed that urine more often than usual, which also indicates that you are certainly losing a lot of potassium in the urine.

If this is the case, you should increase the consumption of this mineral in their diet. Find out what foods high in potassium and add some of them in their daily meals.