The recommendations, which will facilitate the life of high blood pressure.
High blood pressure need to train ourselves to think – to stay healthy, you need to control your cholesterol levels blood pressure and to prevent the emergence of excess weight. Very often it is diet and proper nutrition allows you to stay healthy, not eating dozens of pharmaceutical means.
1. You have every day to eat balanced, Your daily menu should be the full set of proteins, fats and carbohydrates.
Proteins
Unfortunately, the need to reduce the consumption of meat, most protein-rich. The maximum amount of meat that You can afford, not more than 200 g per day. Try replacing it with fish, eggs and seafood. For the replenishment of calcium in the body, which is essential for the prevention of osteoarthritis and bone fracture, you must daily consume dairy products, cottage cheese, sour cream and unsalted cheese.
Carbohydrates
You should consume no more than 400 grams of carbohydrates a day. Choose whole-grain rye bread, crumbly porridge – buckwheat, millet, oat, focus your attention on vegetables and fruit at least one fruit to eat every day.
Fats
For the proper functioning of the body, be sure to use and fats, but not more than the daily rate for hypertensive patients, namely not more than 80 g. Focus your attention on olive and vegetable unrefined oil, limit consumption of dairy.
2. Be sure to include in the menu the fiber. It not only contains large amounts of mineral substances and vitamins, but will quickly be satisfied with the use of a minimal number of calories. Pay attention to the bran, wheat germ, walnuts, pistachios, almonds, prunes and raisins. Apart from anything else, this set of products will allow You to improve the digestive process and ridding the body of toxins. It is also worth noting that you need to regularly eat sunflower seeds. They are sources of magnesium. We all know that magnesium is a powerful means to reduce pressure. They also contain natural substances – phytosterols, which naturally help to reduce the cholesterol in the blood. Sunflower seeds is an affordable and essential product for the hypertensive which also serves as a prevention of cardiovascular diseases. Natural sunflower seeds are rich in Niacin, which allows you to expand the blood vessels and improve blood circulation in the body.
3. Do not forget that You will need to regularly consume potassium, which is good for the heart. He is involved in the contractile activity of the heart, increases its resistance to lack of oxygen, regulates the heart rate. You should not forget that the daily requirement for potassium is a minimum of 2,000 mg. It is contained in bananas and nuts, as well as to cheaper vegetables such as potatoes, carrots, beets, tomatoes, cabbage, garlic. Also its a lot of greens, spinach, dried fruits, mushrooms and apples.
4. Remember that, instead of fry, You will need to gradually learn how to cook, steamed or bake any products.
5. In order not to gain weight, You need not forget about the fact that the calories that come from food, should be spent. Remember that with Your illness, You can easily disrupt the metabolism, and if this happens, You will not only be able to reduce body weight, but also to stop further weight gain. In addition to the General recommendations that people need to eat no later than 2 hours prior to bedtime, meals should be fractional, but often, at least 4-5 times a day, think about what Your plate should be half filled with vegetables and the rest should be equally shared between the proteins of animal origin (meat, fish, poultry) and potatoes (or is it rice or pasta).
6. Consult your doctor and think about how You may need to quit Smoking.
7. Need to train yourself to reduce the amount of salt in the dishes, try to improve the taste of food with spices. Start with the easiest, such as dill and parsley. It is also good to improve the taste of food to the lemon juice. Unfortunately, most modern products, such as bread, pickles, pickles, cheese and canned products already contain salt in its composition at a level often exceeding the permissible daily intake. So add salt in your food additionally not safe.
8. The daily rate of the liquid for hypertensive patients is less than for a healthy person and is only of 1.3-1.5 L. Remember that You should not drink cocoa, strong tea and coffee, alcohol, carbonated sugar water, it is better to pay attention to the fruit drinks and compotes.
9. Unfortunately, spicy seasonings and flavourings banned. You forget about the nourishing meat broths, fatty sauces and mayonnaise. To be a sweet tooth-hypertensives are not too happy, after all, banned from all the most popular sweets such as cakes, cream cakes and chocolate.
Of course, the regular observance of these recommendations is problematic, but it helps not only to effectively regulate the pressure surges, but also greatly reduce the risk of other pathologies, the appearance of which is associated with hypertension.
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