Nutritionists avoid the first thing to avoid if you have high blood pressure

Reviewed by nutritionist Emily Lachtrupp, Ms, Rd

The main points

• Understanding the importance of healthy eating is very important for high blood pressure control.

• Eat more potassium -containing fruits and vegetables and cut on sodium.

• Cook more of your dishes at home and consider following a dash or Mediterranean diet.

If you know you have high blood pressure, you are already a step forward. Although high blood pressure (hypertension) affects almost half of America adults, it does not cause symptoms at first – so many people don’t even know they have.

Read on to find out more about what high blood pressure means – the biggest thing you need to avoid if you have, and proven strategies you can take to improve it.

What is high blood pressure?

Your blood pressure is a blood strength pushing through your arteries. Normal blood pressure is less than 120/80 mm Hg. The highest number, systolic blood pressure, measures pressure when the heart beats. The lower number, diastolic blood pressure, is pressure when the heart is calm between the beats.

High blood pressure can cause several health complications such as stroke, heart attack, kidney disease, loss of vision and more. “If you are diagnosed with high blood pressure, lifestyle modification is very important. Evaluate your diet, weight and exercise habits,” says Maria Elena Fraga, Rd, Cdces, Diabetes Alliance Director in the Mountains of New York.

The first thing to avoid

The first thing to prevent if you have high blood pressure is underestimated the effects of your dietary habits on your level. Knowing that you can make a big impact on your blood pressure, changing some aspects of your diet, is positive and available to the news.

Blood pressure reducing habits are restrictions on sodium, eating of potassiums rich in potassium, cooking more food and lowering your blood pressure. “Blood pressure requires behavioral and lifestyle changes that may require time, effort, consistency and patience,” says Sarah Currie, MS, RD, personal coach and physical balance in New York. With this in mind, here are the influential changes that you can start doing your diet.

Cut the sodium

Over time, eating a high sodium diet can narrow blood vessels and increase blood pressure. “You would be surprised at how many foods are hidden by sodium sources,” says Flate. Pupcired foods often pack sodium, and some of the upper culprits are canned soups, frozen dishes and a delicator, adding a curre.

The American Heart Association shows that 1000 milligrams per day can have a positive effect on blood pressure. For people with high blood pressure, AHA recommends that you consume no more than 1500 milligrams of sodium per day.

To reduce sodium consumption, try to replace the salt part of your recipes with garlic, fresh herbs and spices. Read the packaging labels and restaurant menu before buying or ordering to help you choose a smaller selection of sodium. When reading labels, look at the percentage of sodium day and, when possible, seek lower sodium food. Food with a Sodium DV is 5% or less in a single serving is considered low in sodium food, and those with two or more sodium per serving are considered large sodium and should be limited.

Eat foods rich in potassium

Potassium neutralizes sodium, helping the body to excrete it through the urine. (In short, you push it out.) The mineral also helps to relax the walls of blood vessels, which lower blood pressure. AHA recommends using 3,500 to 5,000 milligrams of potassium per day to prevent high blood pressure or treatment.

Increase potassium consumption by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. The food rich in potassium is:

Cook more meals at home

The restaurant’s dishes are often rich in sodium, which can make it difficult to stay within the recommended boundaries. One study found that the average amount of sodium in fast food was about 1,300 milligrams-in-the-all recommended sodium limit for those with high blood pressure. Cooking at home allows you to control all the ingredients. All foods such as fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh protein sources are low or have no sodium. When baking, you can season with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.

This doesn’t mean you can’t eat – it’s just a little planning. If the restaurant provides nutrition information, check it in advance to plan a food that is smaller. Avoid or restrict fried foods that are usually larger sodium, says Currie and asks for sauces and sauces. Choose fried, fried, grilled or steamed proteins paired with green and other colorful vegetables.

Consider Dash or Mediterranean eating style

Dash (diet methods to stop hypertension) diet has been developed to deliberately treat high blood pressure. This eating style is concentrated in fruits, vegetables, legumes, whole grains, low fat or fat milk, lean protein and limited saturated fat, red meat, added sugar and sodium. The DASH diet is rich in important nutrients to help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.

The Mediterranean diet is very similar to the dashes eating plan because it is full of fresh fruits and vegetables, fiber rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods containing more saturated fat, such as red meat. One food that is loudly associated with the Mediterranean diet is an extraverga olive oil rich in polyphenols that can protect the heart.

Strategies to improve blood pressure

Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help reduce blood pressure are :::

• Get regular physical activity including this #1 rating exercise for better blood pressure.

• Practice stress management.

• Reach a healthy weight if you are recommended to lose weight. Here’s how to lose weight when you don’t know where to start.

• Sleep enough. Aim for seven to nine hours of sleep every night.

If lifestyle factors are not enough to keep your blood pressure healthy, you may need medication. Contact a health care provider.

Our expert is taking

High blood pressure is a common condition that affects many Americans, but you can take steps to improve your number and prevent hypertension. One of the biggest mistakes people make do not understand how important the nutrition for blood pressure control and healthy heart support is.

Small, consistent steps, such as reading labels to reduce sodium, make at home more often and eat a lot of fruits and vegetables – can make a big impact. To get individualized support and advice, ask a health care provider about a work with a registered nutritionist who can set up an individualized eating plan and set the right goals for you.

Read the original article about Eatingwell