Correct proportions
Daily diet in hypertension should be made in the following proportion: seven parts – cereals, vegetables and fruits, two parts – dairy products, fish and meat and only one part – fats (occasionally – sweets, alcoholic beverages). With low values of blood pressure, the “right” food for a long time will help to do without medication at all. In addition, weight should be normalized. Eat a person suffering from hypertension, it is better to eat small portions 4-5 times a day, preferably at the same time. Distribute the daily volume of food as follows: first breakfast – 30%, second breakfast – 20%, lunch – 40%, dinner – 10%. Eat slowly. Foods can be boiled, steamed, stewed and baked. If you used to cook differently, change your eating habits gradually.
What is good to eat for hypertension?
- Lean protein products: cottage cheese, yogurt, kefir, fish (cod, pike-perch, hake and others), meat (beef, veal), chicken, turkey, soy, seafood – seaweed, shrimp, crabs, mussels.
- Fruits (eat at least 300 grams a day) and vegetables (at least 400 grams a day) rich in fiber, vitamins and minerals – beets, cabbage, eggplant, zucchini, onions, garlic, apples, grapefruit, and, of course, berries.
- Foods rich in potassium: apricots, raisins, prunes, apricots, banana, pumpkin, melon, plum, peas, potatoes.
- Foods rich in magnesium: bran, rice, oatmeal, beans, millet, nuts.
- Oils with unsaturated fatty acids are sunflower, olive, soybean, and corn.
- Red dry wine – it is full of antioxidants, minerals and vitamins. Men can drink no more than two glasses of wine a day, women – no more than one.
Read also: Corn – food of the Aztecs and “hypertensives”
What is harmful to eat when you have hypertension?
- Salt. It retains water in the body, which contributes to high blood pressure. To eat less salt, you should cook dishes without it, and on the table a little salt. The daily norm for a hypertensive person is up to 5 g of salt per day (a teaspoon).
- Spicy spices and seasonings. They whet your appetite and make you want to eat more.
- Brains, liver, kidneys, lungs, udders, duck, goose, butter, sour cream, fatty pork. These are high in cholesterol, which can deposit on the walls of blood vessels and narrow them.
What weight is considered normal?
If the body mass index is between 20 and 25. It is calculated as follows: weight in kilograms divided by the square of height in meters. For example, if the weight is 80 kg, and the height is 1.6 meters, the BMI is 31 – you need to lose weight. Weight loss by 1 kg is accompanied by a decrease in “upper” pressure by 3 mm Hg, “lower” – by 1-2 mm Hg.
How to lose weight?
Exclude from the diet dishes rich in fat and minimize the use of flour products, sweets and sweet drinks. Sugar can be eaten no more than 60 g per day, partially replaced by honey (but no more than 3 teaspoons per day).
To lose burdensome kilograms help and unloading days. Nutritionists recommend that they are tasty, eating the recommended amount of product for several times in small portions. So: kefir – 1-1.5 liters of kefir; apple – 1-1.5 kg of apples; cottage cheese – 0.8-1 kg of fat-free cottage cheese; carrot – 1 kg of carrots; banana – 1 kg of bananas; fish – 1 kg of boiled fish.
Recipes from my grandmother’s chest.
- Mix juices of radish, carrot, beet (all equally) and add a little honey. Take a tablespoon three times a day for half an hour before meals. The course – three months.
- When you pick strawberries in the forest in the summer, do not forget about the leaves. For hypertension, it is the No. 1 remedy. Pick leaves with petioles, green and healthy. Dry them in the shade on paper, put them in a glass jar with a tight lid. At any time of the year drink strawberry tea, brewing a teaspoon of leaves with a glass of boiling water.
Natalia Fedorko
Shutterstock/FOTODOM UKRAINE photos were used
