This article provides detailed recommendations for food and prehypertension hypertensive blood pressure values. Here are some tips to reduce food find
Food

of hypertension and hypertension, the links between diet and blood pressure
If you then bad habits contribute significantly to high blood pressure, abnormal, even in middle age, when blood pressure levels typically rise in the aging process. Whether you are taking antihypertensive medications, the need for dietary improvements (such as following a healthy diet low in fat) is often at the top of the list of doctor recommendations for reducing or preventing the development of hypertension. Before outlining the best type of diet for hypertension, let’s take a look at the health consequences of hypertension.

Risk of hypertension and high blood pressure
As part of developing and developed countries, it is estimated that 20-40 percent of all adults suffer from high blood pressure and persistent. high load of blood pressure on the heart causing atherosclerosis (thickening of vessels). The result is damage to the heart, heart disease, kidney failure, Strok, Eye damage. The choice is yours, try to save these vital organs by controlling your BP. Remember, high blood pressure is a silent killer, it shows its effects silently and when you know you have BP, hypertension often the influence of time on vital organs.

normal blood pressure and prehypertension vs hypertensive /> Normal blood pressure for a healthy adult at rest, 120 (systolic) over 80 (diastolic) or less. The blood pressure greater than 120/80 and 140/90 are below the stage of prehypertension, while levels above 140/90 are considered hypertensive stages. Both prehypertension and hypertensive patients should reduce nutrition, exercise and lifestyle changes to reduce or prevent the onset of hypertension and the risk of heart disease.

weight increases blood pressure
Overweight people with high blood pressure. Weight reduction significantly reduces blood pressure. People who are overweight has doubled the risk of developing the disease. In addition, approximately 7 out of 10 obese adults suffer from hypertension. If you lose even 10 pounds can produce noticeable improvements.

nutrition advice />
If you have high blood pressure and not overweight, here are some tips to control your BP.

choose a healthy diet balanced
If you want to lower your blood pressure, your diet should be rich in fruits, vegetables and dairy products low in fat, low in saturated fat and trans fats. It is also low in cholesterol, protein, rich in fiber, calcium, potassium and magnesium, and moderately high. The American Heart Association has recommended that the Government of the United States Dietary Approaches to stop hypertension (DASH) diet as a guide to good food, to reduce blood pressure.

first thing is, your intake of sodium (salt) />
How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to greater absorption of fluid and causes more water retension in the body leads to Overlord volume and pressure of arterial pressure. It also provides an additional pressure on the arterioles (blood vessels that reduce / spread to regulate blood pressure and blood flow). Both effects lead to higher blood pressure. The daily intake of sodium Recoomended for most people is 2400 mg.

You can reduce sodium intake
How you can reduce sodium intake? Eat less cooked or processed foods and eat more fresh foods. Sodium is found naturally in fresh foods such as cereals, fruits, vegetables, meat, nuts and dairy products but in much smaller quantities than in processed foods (eg, packets, bottled or canned) .
Foods high sodium

These foods are usually high in sodium. In order not to exceed RDA, either avoid them entirely, or choose low sodium varieties present.
Sauces: baking soda, barbecue sauce, ketchup, garlic, salt, mustard, onion salt, soy sauce, steak sauce, salad, baking powder, salt, onion mustard, seasoned salt like lemon pepper , bouillon cubes, pounds of meat, and sodium glutamate.
Salty snacks: peanuts, pretzels, pork rinds. tortilla chips, corn chips
Soup: instant soups, canned soups regularly.
Pickled foods: olives, or sauerkraut, herring, pickled vegetables, spices,
Smoked meats: sausages or (sodium nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, cold cuts, Hogmaws, ribs and guts.
Dairy products: Most cheese spreads and cheese.
Beverages: carbonated water, soda taste of saccharin,
Cereals: Instant hot cereals, prepared as food, cereals,
Ready-to-eat canned mixes, like rice, scalloped potatoes, macaroni and cheese pie and some frozen dinners, and pizza. Cook rice fast, instant noodles,
Fats: butter, lard and bacon.

Read labels for food containers:
Choose foods labeled those who have a low sodium, low sodium or salt. Check food labels for words that indicate a high sodium content, including nitrite, sodium propionate, sodium phosphate and sodium sulfate. , Monosodium glutamate (MSG), sodium benzoate, sodium hydroxide,
habits

low sodium food
Do not add extra salt when cooking or preparing meals. Cook with herbs and spices.
You have no salt, no salt on the table when you eat salad.
If you cook with salt, switch to Chile, ginger and lemon juice for seasoning.
When you eat, smoked sausage, fresh sausage to go.
If you eat ready-to-eat breakfast cereals, choose the types of exposure to low sodium cereals.
Wash before eating, if you eat tuna, salmon, sardines or mackerel canned in water.
If you eat the soup, pass low-sodium or fresh soups.
If you cook with whole milk or high fat diet, increase to 1 percent, or buttermilk.
Remember, with less salt diet, Your BP will be in normal limits.

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