Fitness

Foods that regulate your blood pressure

Hypertensive disease

In order for blood to flow through the arteries and deliver nutrients and oxygen to different parts of the body, a force called blood pressure is needed. If the force from the bloodstream puts too much pressure on the walls of the arteries, the person has high blood pressure. High blood pressure in 90% of people has no known cause and because it is often asymptomatic, it is called the silent killer.

Sodium levels in various foods

When salt accumulates in the body, some of it penetrates into the smooth muscle cells of the arterial wall and, by causing reactions, increases the arterial pressure (arteries). High-sodium foods include tongue, salted beef, sausages, smoked fish, baking powder, pickles, pickles, ketchup and tomato paste, cheeses, biscuits, olives, canned vegetables, ready-made soups, pizzas, chips and pies. Is. Foods are moderate sodium, bread, cake, milk, butter, margarine, low-salt cheese and some types of mineral water. Low-sodium foods include rice, barley flour, coffee, tea, breast milk, candy, dried fruits, fresh and frozen vegetables, potatoes, meat and poultry, and fish and bran.

How to detect high blood pressure?

The only way to know your blood pressure is to use a sphygmomanometer. Adults should have their blood pressure measured at least twice a year. Patients with high blood pressure should use chemical medications, usually for the rest of their lives, to modify their diet based on their doctor’s prescription to lower their blood pressure.

Continuation of daily physical activity

Regular physical activity means at least 60-30 minutes of activity on weekdays, which should start at 15 minutes a day, and brisk walking helps lower blood pressure, because the heart can use oxygen more efficiently.

Predisposing and aggravating factors of hypertension

Genetics (if one or both parents have high blood pressure, the person has a higher risk of developing high blood pressure), stress, anxiety and stress and anxiety (temporarily increase blood pressure), obesity, high salt intake (Sodium), foods containing saturated fat, alcohol, cigarettes (nicotine in it keeps blood pressure high for up to an hour after consumption), sedentary lifestyle and not eating fibrous foods such as fruits and vegetables, are predisposing causes of high blood pressure. Back and back headaches, dizziness, dizziness, pressure in the center of the chest, palpitations, shortness of breath and hot flashes are symptoms of high blood pressure. The most dangerous consequences of high blood pressure are stroke and paralysis of some organs for the rest of their lives.

Other healthy foods to lower blood pressure

These include cocoa with a bitterness of over 70% due to its flavonoids, herbal infusions such as green tea, wheat germ due to its potassium and magnesium content, plums being a rich source of potassium for high blood pressure and sesame oil due to its unsaturated fatty acids.

Potassium, the most important substance in lowering blood pressure

Some minerals such as potassium, magnesium and calcium are very helpful in controlling and lowering blood pressure. Increasing the intake of foods containing potassium can reduce the destructive effect of sodium on blood pressure. Most plant foods are high in potassium. The best sources of potassium are dark leafy vegetables, especially kale, broccoli, green lettuce and tomatoes, oranges, bananas, raisins and kiwis. Potatoes, legumes, dried fruits, milk, fresh meat and fish, barley flour and nuts, the most potassium and rice, eggs, bread, cheese and wheat flour, the least potassium and sugar, honey, butter, cream and oil, respectively. They contain very little of this mineral.

Calcium deficiency and hypertension

High-calcium foods, such as low-fat dairy, help control high blood pressure. Lack of calcium in the body causes high blood pressure, resulting in cardiovascular disease. Calcium is abundant in milk, yogurt, cheese and curd. Studies show that in communities where dairy consumption is high, the prevalence of high blood pressure is much lower.

Effects of magnesium on lowering blood pressure

According to research findings, magnesium has been able to lower blood pressure. In patients who have used diuretics (diuretics) to eliminate sodium and treat high blood pressure for a long time, or who have consumed high amounts of potassium, the use of magnesium has been able to significantly lower blood pressure for some time. Not bad to know, taking diuretics can eliminate magnesium and reduce its amount in the body. Fiber, like bran and whole grains, is the main source of magnesium, and most vegetables, nuts, and meats contain moderate amounts of this mineral.

Direct link between weight gain and blood pressure

Research has shown that most people with high blood pressure are overweight and obese, and for every 10 kg of weight gain, there are significant changes in their blood pressure. It is important to know that a weight loss of about 5.4 kg can help lower blood pressure. The larger the waist, the greater the risk of high blood pressure. Asian men with a waist circumference above 90 cm and women with a waist circumference above 80 cm are prone to high blood pressure.

Salt substitutes

Each of the aromatic plants has effective compounds for lowering blood pressure. Use other condiments instead of salt. Ginger, fennel, garlic, black pepper, basil and tarragon are recommended. Vinegar, lemon juice and broth can also be good spices to make food taste good.

If your taste buds are accustomed to salt and you can not get rid of salt, you can gradually eliminate salt from your diet. By doing this, the taste buds of the tongue will adapt over time and you will not notice much change.

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