Delicious diet for high blood pressure

Nutrition and alnok for hypertension is an essential component of blood pressure lowering treatment. If you do not control your diet, the disease will only progress. Common causes of death among people with hypertension: pathologies of the heart and blood vessels (strokes, myocardial infarction), renal failure, complications from the nervous system.

The purpose of such a diet is to correct metabolic disorders (the state of lipid, carbohydrate and purine metabolism), improve the functional state of the heart muscle, normalize the parameters of the blood coagulation system, increase the elasticity of the walls of blood vessels, and increase the synthesis of neuroregulatory hormones (serotonin and dopamine, which prevent mood swings).

Limit your daily salt intake
Salt increases the “retention” of fluid in the body, so the use of large quantities threatens with edema of the tissues surrounding the capillaries. However, you should not completely exclude salt from the diet, optimally – 4-5 grams per day. For a brighter taste, use spices (basil, dill, garlic, parsley, onion) and lemon juice.

Limit saturated animal fats in your diet
One of the reasons for the increase in pressure is the blockage of blood vessels with “bad” cholesterol with the formation of plaque. To improve capillary permeability, avoid foods high in saturated fats: organ meats, sausages, processed cheeses, fatty meats, and high-fat dairy products.

Add foods that contain potassium and magnesium to your diet
Potassium and magnesium improve myocardial function, accelerate the removal of excess fluid from tissues, have a relaxing effect on the walls of arteries, reducing spasm of smooth muscles, and prevent the accumulation of atherosclerotic plaques on the walls of capillaries.

Eliminate alcohol, nicotine, caffeine and stick to your drinking regime
It is alcohol, cigarettes and coffee that are to blame for the fact that most hypertensive patients have an increased heart rate. And with a lack of fluid in the body, blood viscosity increases, vascular turgor decreases, and the concentration of low-density lipoproteins increases.

DASH diet

Many nutritionists have singled out this diet as the best for hypertension. DASH is a balanced diet that contributes to the reduction of high blood pressure and obesity at the same time.

How to start the DASH diet?
1. Add a serving of vegetables to every meal (breakfast, lunch and dinner)

2. Consume fruits as desserts and snacks, use all kinds – raw, frozen, dried, canned

3. Use only half of your usual serving of butter. Choose low-fat dairy products.

4. Be sure to include cereals in your diet every day, give preference to rye bread and avoid sweet pastries

5. Limit meat and poultry to 180 grams per day and replace them with fish more often. Try to eat predominantly vegetarian meals.

6. Replace salty snacks (chips, pretzels, crackers, etc.) with nuts, dried fruits, berries, fruits and vegetables.