People with hypertension can actually manage their blood pressure without the need to take drugs. Implementing a healthy lifestyle, especially in your daily diet can lower blood pressure naturally.
Some people who have hypertension often do not realize they have the disease, until they feel certain symptoms. The good news, the risk of hypertension can be minimized by eating vegetables and fruits that lower blood pressure. Both are an important part of the blood pressure diet or Dietary Approaches to Stop Hypertension (DASH). This diet consists of a variety of healthy foods, such as nuts, fish, poultry and low-fat dairy.
Implementing a High Blood Pressure Diet
You can apply a high blood pressure-lowering diet by eating the following types of foods:
1. A variety of staple foods
Staple foods should be served in small portions, as much as 7-8 servings a day. The selection of staple foods can be varied, such as rice, pasta, or whole wheat bread.
2. Vegetables as much as 4-5 servings every day
Consume 4-5 servings of vegetables a day. The estimate per serving is one bowl of cleaned raw vegetables or half a bowl of cooked vegetables.
3. Fruits that vary from fresh fruit, juice, or dried fruit
Just like vegetables, eat 4-5 servings of fruit a day. You can choose between half a cup of fresh fruit, one medium whole fruit, cup of dried fruit, or a glass of fruit juice.
4. Lean red meat, poultry, or fish
Beef, poultry, and fish can be consumed as much as two servings per day. Make sure you choose lean meat for consumption.
5. Milk or low-fat dairy products every day
A cup of yogurt, a glass of milk, or 2-3 pieces of cheese can be ideal choices to accompany a blood pressure-lowering diet. You can divide the portion into 2-3 times of consumption in a day.
6. Raw or cooked nuts
Consume 4-5 servings of nuts per week. Each serving can contain 1/3 cup of raw or half cup of cooked beans.
7. Vegetable oil or margarine is used in a limited way
Vegetable oil or margarine should be used a maximum of 2-3 servings per day. You can choose to use vegetable oil, margarine, or low-fat mayonnaise, to mix in the food.
8. Sweet foods are consumed in moderation
It's best to limit sugary foods to less than 5 servings a week. Try in each serving does not contain more than 1 tablespoon of sugar.
In addition to adopting the above diet, you are also recommended to lead a healthy lifestyle by exercising regularly, quitting smoking, reducing the consumption of alcoholic and caffeinated beverages, limiting foods that are high in salt, and managing stress well.
In addition, do not forget to regularly check with the doctor, so that health conditions and the development of hypertension can be continuously monitored, and given treatment if necessary.
