People with hypertension can actually still manage their blood pressure without needing to take medication. Applying a healthy lifestyle, especially in the daily diet can reduce blood pressure naturally.
Some people who experience hypertension often do not realize that they are suffering from the disease, to feel certain symptoms. The good news, the risk of hypertension can be minimized by consuming blood pressure-reducing vegetables and fruits. Both are important parts of a blood pressure diet or Dietary Approaches to Stop Hypertension (DASH). This diet consists of various types of healthy foods, such as beans, fish, poultry and low-fat milk.
Implement a High Blood Lowering Diet
You can adopt a high blood pressure-lowering diet by eating the following foods:
1. Varied staple foods
Staple foods should be served in small portions, as many as 7-8 servings a day. The choice of staple foods can be varied, for example rice, pasta or whole wheat bread.
2. Vegetable as much as 4-5 servings every day
Consumption of 4-5 servings of vegetables a day. Estimates per serving are one bowl of raw vegetables that have been cleaned or half a bowl of cooked vegetables.
3. Fruits that vary from fresh fruit, juice, or dried fruit
Just like vegetables, consume 4-5 servings of fruit a day. You can choose between half a cup of fresh fruit, one medium sized whole fruit, ¼ cup of dried fruit, or a glass of fruit juice.
4. Lean red meat, poultry or fish
Beef, poultry, and fish can be consumed as much as two servings per day. Make sure you choose lean meat to consume.
5. Milk or processed low-fat milk every day
A cup of yogurt, a glass of milk, or 2-3 pieces of cheese can be an ideal choice to accompany a blood pressure-lowering diet. You can divide the portion into 2-3 times a day consumption.
6. Raw or cooked nuts
Consume 4-5 servings per week. Each serving can contain 1/3 cup of raw beans or half a cup of cooked beans.
7. Vegetable oil or margarine is used in a limited manner
Vegetable oil or margarine should be used a maximum of 2-3 servings per day. You can choose to use vegetable oil, margarine, or low-fat mayonnaise, to mix in food.
8. Sweet food consumed is not excessive
We recommend that you limit sweet foods to less than 5 servings a week. Try each serving containing no more than 1 tablespoon of sugar.
In addition to implementing the above diet, you are also encouraged to live a healthy lifestyle by exercising regularly, stopping smoking, reducing the consumption of alcoholic and caffeinated beverages, limiting high-salt foods, and managing stress well.
In addition, do not forget to routinely control your doctor, so that health conditions and the development of hypertension can continue to be monitored, and given treatment if necessary.
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