Prawidlowe csisnienie
27 Healthy Habits
to Normalize Blood Pressure
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The ultimate guide to blood pressure diet

Jaka dieta jest najlepsza na wysokie ciśnienie krwi
What is high blood pressure? Blood pressure is the force of the blood against the walls of the blood vessels. The heart pumps blood into the arteries (blood vessels), which carry blood throughout the body. High blood pressure, also known as hypertension, means that the pressure in the arteries exceeds the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure. How does nutrition affect blood pressure? Certain foods can increase blood pressure. Certain foods can lower blood pressure. Gaining weight can increase blood pressure. Losing weight can lower blood pressure. What should I eat to control high blood pressure?
  • Eat products that are lower in fat, salt and calories.
  • To season food, use spices and herbs, vinegar, lemon juice or fruit instead of salt.
  • Use less oil, butter, margarine, shortenings and salad dressings.
  • What are some of the products I should eat?
  • Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure).
  • Lean meat
  • Indian skinless and chicken.
  • Low-salt, ready-to-eat breakfast cereal.
  • Cooked hot breakfast cereal (not instant).
  • Low-fat and low-salt cheeses.
  • Fruits (fresh, frozen or canned without added salt).
  • Vegetables (fresh, frozen or canned, no salt added).
  • The richly colored green, orange and red elements are high in potassium and minerals that help lower blood pressure.
  • The goal is 5-9 servings of fruits and vegetables per day.
  • Customary rice, pasta and potatoes.
  • Bread (English muffins, bagels, rolls and tortillas).
  • Salted "finished" ready meals below.
  • Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are foods rich in minerals that lower blood pressure.
What foods should I eat less of?
  • Butter and margarine.
  • Customary salad dressings.
  • Fatty meats.
  • Dairy products made from whole milk.
  • Fried food.
  • Salt snacks.
  • Canned soups
  • Fast foody.
  • Delicatessen meats
  • What is the difference between sodium and salt?
Salt is mainly sodium, a mineral that occurs naturally in food. Sodium is a substance that can cause an increase in blood pressure. Other forms of sodium are also present in foods. MSG (monosodium glutamate) is another example of sodium added to food (common in Chinese food). How does salt increase blood pressure? When you eat too much salt, which contains sodium, your body holds extra water to "flush" the salt out of your body. In some people, this can cause blood pressure to rise. The extra water puts a strain on the heart and blood vessels. How much sodium is too much? The American Heart Association recommends limiting daily sodium intake to a maximum of 1,500 milligrams. (A teaspoon of salt contains about 2,400 milligrams of sodium). Most people far exceed these sodium recommendations. How can I reduce my sodium intake?
  • Do not use table salt.
  • Read nutrition labels and choose products with lower sodium content.
  • Choose products labeled "sodium-free," "low-sodium," and "unsalted."
  • Use salt substitutes (ask your doctor first).
  • Do not use "lite" salt as a substitute.
  • Czytaj etykiety z zawartością. (Zawartość jest wymieniona w kolejności od największej ilości).
  • Purchase sodium-free herbs and spice blends, such as Mrs. Dash.
  • What products are high in sodium content?
  • Processed foods such as luncheon meat, sausage, bacon and ham.
  • Canned soups, broth, dried soup mixes.
  • Delicatessen meat
  • Spices (catsup, soy sauce, salad dressings).
  • Frozen and boxed mixes for potatoes, rice and pasta.
  • Snacks (pretzels, popcorn, peanuts, chips).
  • Foods pickled or marinated in brine. (Vinegar- and lemon juice-based marinades are fine).
What else should I do to change my diet? Avoid alcohol. Eat a variety of foods. Consume foods rich in fiber (whole-grain bread, breakfast cereals, pasta, fresh fruits and vegetables).
Prawidlowe csisnienie
27 Healthy Habits
to Normalize Blood Pressure
Download now