How To Lower Blood Pressure – Maintaining and limiting salt intake is one of the important measures to prevent and treat high blood pressure. But this is not the only thing we can do to maintain healthy blood pressure. How should a diet undertaken by people with hypertension or hypertension to prevent the condition? It is in fact a salt or sodium has an important role, but to keep the blood pressure in the normal range, there are other things to consider as well besides just reducing salt intake.
How can I tell whether a person has high blood pressure? Consider the results of blood pressure measurement. The first digit of the result of the measurement is the systolic blood pressure, which means that the pressure in the arteries when your heart beats. Then the next number is the diastolic pressure which indicates the pressure between heartbeats when the heart you rest. Normal blood pressure is less than 120/80
- Know Your Food
Most people are not aware of what they eat every day, let alone abortion. For those of you who want to keep their blood pressure in the normal range, can begin to live the habit of looking at food intake and its contents. Foods that are high in sodium can increase blood pressure. The less sodium you consume, the more your blood pressure under control. In contrast with many foods containing potassium, magnesium, and fiber can help you control your blood pressure.
Foods high in sodium include canned food packaging, processed foods and ready meals. If necessary, create a diary to measure the portion of salt in the food you eat. If you eat packaged food, read the label. Choose foods with a sodium content of 5 percent or less daily, avoid containing sodium 20 percent or more. In addition to salt, soy sauce also limit that you use while cooking in the kitchen. Examples of foods that can contain high salt is bread, tomato sauce, chili sauce, snack crackers and nuts that have been seasoned. Limit the frequency you eat out because the best way to control sodium intake is to cook at home.
You can make incremental changes, such as limiting sodium intake of about 2,400 milligrams, or about one teaspoon. When the body has to adapt, then reduce again to 1,500 mg, or about 2/3 teaspoon. The figure includes sodium consumed the whole of the food product and what you cook or serve at the dinner table. To add to the flavor and aroma of the food, you can use low-sodium condiments such a wide range of other natural spices or vinegar.
- Ideal Diet
No food can lower high blood pressure instantly. Blood pressure in the normal range depends on a healthy diet overall. Diet recommended for lowering high blood pressure is the DASH, or Dietary Approaches to Stop Hypertension. There are four main principles DASH diet.
- Increase your intake of nutrients from whole grains, fish, poultry, and nuts.
- Increase the consumption of fruits, vegetables, and low fat dairy products.
- Reduce salt, sweetened foods and beverages, as well as red meat.
- Reduce also foods that are high in saturated fat, cholesterol, and trans fats.
Although the influence of caffeine is still debated, but there is the possibility of these substances can increase blood pressure. Check your blood pressure about 30 minutes after drinking coffee or other caffeinated beverages. If your blood pressure rises up to 10 points, then chances are you have sensitivity to caffeine.
Consuming alcohol in small amounts to being able to reduce blood pressure. However, if consumed in large amounts will actually cause high blood pressure problems that are permanent. In addition, the liquor is also the potential to conflict with antihypertensive drugs, thereby reducing the effectiveness of the drug. Consuming too much liquor can also increase a person’s weight. Being overweight is one of the main triggers of hypertension. Limit your consumption of liquor. Well, that’s all some tips that can be given in this occasion about How To Lower Blood Pressure.