High blood pressure can be controlled. There is a chance of being cured if you choose the right food. Revealing the guidelines for consuming food to help control blood pressure or Dietary Approaches to Stop Hypertension (DASH) to reduce blood pressure and control weight.
High blood pressure can cause problems with blood vessels, leading to heart disease and stroke. Controlling blood pressure can reduce the risk of these diseases. Diet is an important factor in helping to control blood pressure. โปรโมชั่น ufabet You can follow the Dietary Approaches to Stop Hypertension (DASH) diet to help control blood pressure.
8 techniques for choosing foods to lower blood pressure
Limit sodium intake in food
Sodium is a mineral found in foods. Natural foods contain small amounts of sodium.
However, processed foods, ready-to-eat foods, bakery products, and various seasonings contain a lot of sodium. People with high blood pressure should not consume more than 2400 milligrams of sodium per day. Therefore, it is recommended to avoid cooking with salty seasonings, avoid processed foods, avoid using seasoning powders, and avoid sipping soups and curries, as well as avoiding spicy foods. Patients who do not have reduced kidney function may choose to use reduced sodium seasonings.
Eat rice and unpolished grains.
The recommended amount is 6-8 portions/day (e.g. 6-8 ladles of brown rice). Choose unpolished rice to increase dietary fiber. Dietary fiber helps reduce the absorption of fat into the bloodstream, thus helping to control blood fat. In addition, dietary fiber helps food stay in the stomach for a long time, making you not feel hungry often, helping to control body weight.
Add vegetables to every meal
Recommended amount: 4-5 servings/day (e.g. 4-5 cups of fresh vegetables). Vegetables are rich in potassium and magnesium, minerals that help control blood pressure. Choose vegetables in a variety of colors and types.
Eat fruit
Recommended amount: 4-5 servings/day (6-8 bite-sized pieces of fruit or 1 fist-sized fruit equals 1 serving). Fruits are rich in vitamins and minerals, including potassium and magnesium.
Choose low-fat meats
Choosing low-fat meats will help reduce the amount of saturated fat and cholesterol, which are found in animal fats. These fats increase the risk of cardiovascular disease, which in turn increases blood pressure. The recommended amount is 6 servings/day (e.g. 12 tablespoons of meat/day).
Choose nuts and dried beans.
Recommended amount is 4-5 servings/week (about 4-5 handfuls/week) because nuts are high in potassium and magnesium, as well as dietary fiber. Nuts are also high in fat. Although fat from nuts is good fat, eating too much can lead to weight gain.
Limit dietary fat
2 – 3 portions/day (2 – 3 teaspoons of oil) because fat can increase blood pressure. Ways to avoid fat are to choose menus that are cooked using methods that do not use oil, such as boiling, steaming, baking, etc. Avoid fried food, food with coconut milk, and choose oils that are high in unsaturated fat, such as rice bran oil, olive oil, peanut oil, sunflower oil, etc.
Drink low-fat milk
Milk is a food that is high in calcium, helping to control blood pressure. In addition, calcium from milk can be well absorbed. The recommended amount is 2-3 servings/day (e.g. 2-3 glasses of milk/day). You should choose plain milk to avoid getting too much sugar.
In addition to controlling your diet and maintaining your weight, you should also change your health behaviors, such as exercising, not smoking, avoiding alcoholic beverages, getting enough sleep, and managing stress in the right way. All of these can help reduce the risk factors for increasing blood pressure.