Lifestyle Desk: If high blood pressure is a hereditary problem, then you may feel lucky.
This is a sure warning for you. From which you have to understand that you have to be especially careful about blood pressure.
The Mayo Clinic in the United States says: “High blood pressure is pushing people to the brink of death. People with this condition do not have any significant symptoms. Even when blood pressure tests show that it is at a critical level, they do not show any eye-catching symptoms. So if someone in the family has this problem, then you are more likely to have this disease. ”
It’s not just genetic traits that are responsible. Family members’ eating habits, physical activity, lifestyle, etc. are almost the same. In other words, those who have high blood pressure can learn from their eating habits about the things to be avoided.
Maintain good health through eating habits
You cannot change age and genetic traits, you can only change your eating habits and lifestyle.
A report by Itdis.com, citing the American Heart Association, states: “The most powerful and effective way to reduce the risk of high blood pressure is to make healthy lifestyle changes. Data from 314 studies on 2 million people have been reviewed. None of them had a history of heart disease. And they are numbered on the basis of ‘Body Mass Index’, eating habits, lazy lifestyle, alcohol consumption, incense, etc. “
“A comparison between them shows that those who follow a healthy diet and lifestyle have a 31 percent lower risk of developing high blood pressure and heart disease. Even if they have hereditary problems. This shows how important and effective it is to make healthy changes in lifestyle and eating habits.
Eat fresh food, not fast food
The less fast food you eat, the less salt you will eat and the less sodium you will have.
The effect of sodium on blood pressure is very serious. This is because eating too much salt increases body water, and puts extra pressure on the liver to remove that excess water. The excess water that accumulates in the body, on the other hand, raises blood pressure.
According to The 2020-2025 Dietary Guidelines for Americans, a maximum of 2,300 ml per day. Grams of sodium can be taken.
So much salt is eaten just to taste the food. So eating extra raw salt should be avoided.
And fast food, processed, canned, frozen foods are given a lot of salt for preservation. So eating more of these will naturally increase the level of salt intake.
Everyone needs to reduce their fat intake. However, for those who have high blood pressure in the family, the need is greater.
“A maximum of three ounces of meat at a time,” said Rebecca Schilling, a certified nutritionist in the United States, in a report published on Itdis.com. Which is almost equal to the palm of the hand. If there is fat in it, it should be discarded in its raw state. Choose low-fat foods for dairy and dairy foods. There is a need to increase the intake of nuts, vegetables, and foods rich in edible fiber. ”
He added: “Foods high in saturated fat increase the levels of harmful cholesterol LDL. It damages the heart, clogs blood vessels, and increases blood pressure. ”
Exclude processed meat
“Processed meats such as sausage, bacon, etc. contain more saturated fat than usual,” said Melissa Mitri, a certified nutritionist at Wellness Verge in the United States. In addition, a lot of salt and other preservatives are added to keep it good for a long time. Every ingredient is extremely harmful to the heart. So the less you eat, the healthier you will be. ”
The study, published in the American Journal of Clinical Nutrition, found that women who ate processed meat five or more times a week were 16 percent more likely to develop high blood pressure.
Potassium should be increased
Potassium reduces pressure on blood vessel walls. The result is lower blood pressure, says the American Heart Association.
This mineral helps the liver to excrete excess water from the body through urine. Therefore, excess potassium in the diet is very important to control high blood pressure.
The ideal sources of potassium are bananas, pulses, beans, broccoli, nuts, etc. Fruits and vegetables.
Exclude weight gain foods
Packaged chips, cookies, pastries, etc. are rich in sodium, sugar, and saturated fats. All of these increase the risk of heart disease and other chronic diseases.
Mitri said, “I want to eat these unhealthy foods again and again as they are very tasty. As a result, weight gain continues. Being overweight or obese is one of the leading causes of high blood pressure. Beverages include ‘carbonated’ or soft drinks.