By regular examination with a doctor, you can maintain the current blood pressure. It is common for blood pressure to rise consistently as you get older. This is known as hypertension. There are several risk factors for hypertension that you can control, including stopping smoking, activating physical activity, maintaining healthy weight. However, there are some factors that can not be controlled, such as age, family history of high blood pressure, ethnicity (African-Americans may have blood pressure twice as high as white people). Focus on what is likely to change, you can reduce the risk of hypertension!
DASH diet
Reducing the intake of sodium is one of the important recommendations from current dietary guidelines for low blood pressure Americans. Sodium is a necessary mineral, but it is often consumed excessively. The recommended daily sodium intake for healthy adults is 2300 mg or less, which is one cup of salt per serving. Adults aged 51 years and older, African-Americans, patients with hypertension, diabetes, chronic kidney disease are reduced to 1500 mg per day.
There is no need to completely remove salt from the diet to have a positive effect on blood pressure. The combination of sodium reduction and potassium increase has a major effect on the reduction of sodium alone. Potassium is contained in fruits, vegetables and legumes. Sodium and potassium work together in many functions of the body, such as maintaining blood pressure. This system is most effective when the intake of sodium and potassium are balanced, but in the world of fast-food processed, the sodium source is consumed far more than the potassium source.
DASH (diet approach to stop high blood pressure) Diet is not that much diet, as it is a balanced diet. We focus on reducing processed foods and refined grains (a lot of sodium) while increasing fruits, vegetables, nuts, whole grains, vegetable proteins (plenty of potassium) at the same time.
Positive change
Food, which is a great source of potassium, includes bananas, raisins, oranges, potatoes, dried beans and peas, salmon, sunflower seeds and yoghurt. If possible, choose a fresh one more than canned. If you are using canned beans or leguminous plants, look for low sodium versions and rinse them thoroughly before using them.
Soup, bread, canned food, frozen meals are often packed with sodium. Next time you are in the supermarket, please look at the nutrition label and choose food with a lower sodium number. Paying some attention are grains, crackers, pasta sauce, canned beans and vegetables, frozen foods. The low sodium listed on the label means that it contains less than 140 mg of sodium per use. Very low sodium means less than 35 mg per meal, salt or sodium means less than 5 mg of sodium per serving, and sodium chloride is not.
Research on the relationship between potassium and blood pressure is highly convincing and the FDA requires that the amount of potassium per meal be enumerated as a percentage of recommended dietary allowance for newly revised nutrition labeling are doing. Although new labels are not yet completely implemented, some brands have already made changes, so we examine both the sodium value and the potassium value of processed foods and packaged foods, and they are related to DASH diet Please take it into consideration when finding the most suitable place.
