High Blood Pressure Diet

Hypertension can hit anyone regardless of status. So whether you are an electrician (www.electricianinjoondalup.com.au), a plumber, a lawyer, or even a doctor, you are not exempt from falling victim to high blood pressure. So eat healthy for a better you.

A Hypertension Diet Plan

The change in eating habits is particularly important for hypertension patients. Because the right nutrition can often prevent the use of medication or at least reduce its dosage. In the following, we have put together some nutrition tips for you that can be easily integrated into everyday life. It is important that you follow the tips in the long term – then your blood pressure will also benefit!

Salt only in moderation

A high-salt diet can raise blood pressure. That is why it is best to feed yourself as low in salt as possible as a hypertension patient. They should n’t consume more than four to six grams of salt a day . However, this is often not so easy, since many finished products, but also foods such as bread, sausage, cheese , meat, chips, ketchup or mustard, contain large amounts of salt. Therefore, try to avoid finished products and prefer to cook with fresh products yourself.

You can also try seasoning your food with other spices such as pepper and garlic or fresh herbs such as parsley , chives or basil instead of salt . This not only tastes delicious, but is also good for your blood pressure.

Blood pressure-lowering potassium

Potassium acts as an opponent of sodium , which binds water in the body and thereby increases the blood volume. This in turn can lead to an increase in blood pressure. The ratio of sodium to potassium in the body is particularly important for blood pressure . Because if there is enough potassium, sodium is excreted through the kidneys and blood pressure is not affected.

Therefore, make sure to eat enough potassium-rich foods. Large amounts of potassium are found in foods such as:

  • spinach
  • potatoes
  • Kale
  • bananas
  • apricots
  • avocados
  • Kiwis
  • nuts

Fish and olive oil as a supplier of omega-3 fatty acids

Fish and olive oil are particularly rich in valuable omega-3 fatty acids and monounsaturated fatty acids. These have a positive effect on blood pressure and are therefore particularly recommended for high blood pressure patients. Large amounts of omega-3 fatty acids are found in fish such as tuna, herring, salmon, mackerel and sardines.

In contrast to fish, you should only consume meat in moderation: meat should not be served on the table more than two to three times a week – but this does not only apply to people with high blood pressure . Prefer white meat like chicken or turkey and be sure to buy lean pieces without skin.

A lot of fruits and vegetables

Fruits and vegetables are healthy and therefore recommended for high blood pressure patients. Many varieties are rich in valuable minerals – in addition to calcium and magnesium, the potassium they contain is particularly important.

Fruits and vegetables can be easily integrated into everyday life: cut some fruit into your muesli in the morning, eat a fruit salad for dessert at lunchtime or decorate your breads with a little cucumber or tomato in the evening. In addition, fruits and vegetables are also great as small snacks for in between.

Avoid alcohol if possible

Every now and then a glass of wine is said to reduce the risk of diseases of the cardiovascular system, while a regular high alcohol consumption demonstrably increases blood pressure. Similar to salt, alcohol also means that you should not go overboard: for men, no more than a large glass of wine (30 grams of alcohol) is allowed per day, women should not exceed a small glass of wine (20 grams Alcohol). However, it is recommended that you often avoid alcohol altogether.

A balanced diet not only has a direct but also an indirect effect on blood pressure. Because if you eat a healthy diet as much as possible and only indulge in sweets and fatty foods from time to time, your weight will also decrease – and your blood pressure will benefit! Because while being overweight can have a negative impact on blood pressure, weight loss improves the values: for every kilogram of body weight loss, blood pressure drops by around 2mmHG.

The Pros And Cons Of Switching To A Low Carb Diet In Hopes To Reduce Body Fat

There are a lot of ways for you to reduce your current body weight somehow, but one thing is for sure: trimming excess fats in your body will not happen overnight, and you should not expect a drastic change in your body mass overnight. One thing to achieve your lighter and healthier body is to have a more active lifestyle, either by choosing a sports effective in keeping you sweating everyday or just finding the right set of exercises that you can do in less than 20 minutes.

Perhaps the most important thing in your journey to fitness is to find the right diet. This does not always mean to starve yourself by limiting the amount of your daily food intake. Choosing the right kind of food in every meal is the answer. Nowadays, people are getting hooked into diel plans that are very low in carbohydrates.

Perhaps it is some kind of a belief among people trying to lose weight that carbs is the root of all evil, causing people to gain excess and unwanted body fats in just a short matter of time. However, some people fail to realize that carbohydrates must not be solely to blame for this, and trimming too much on carbs will cause some health issues down the road.

‘Keto’ Diet: Lowering Your Carbs Intake Then Increasing Fat Consumption To Lose Weight

One of the most popular low-carb diet fad that you may have already heard is the ketogenic diet. As the name implies, ketogenic diet is mainly focused on our bodies’ production of ketones after eating. Ketone is said to be responsible in reducing our blood sugar levels and preventing the possibility of any excess sugar intake (can be fructose or sucrose) to be converted into body fat. Likewise, high ketone levels in our body is said to improve our metabolism, and in the event that our bodies need additional source of energy for our activities, the excess fats in different parts of our body will be used and burned in the process. Sounds interesting, isn’t it?

To follow a ketogenic diet, you must prepare your meals that are high in fat but very low in carbohydrates. This is similar to other diets that you heard before, except that instead of protein, your body will run on high amounts of fat so that ketosis will be in effect.

You will need to pour a bit more of your time and effort in planning your daily meals, that is if you want your keto diet to be effective. The kind of food that you will eat, as well as the right amount of each kind to consume, must be carefully laid out. In this case, you must be very committed in switching to healthier food options that follow a strict keto diet plan.

Unfortunately, Not All Things Like ‘Keto’ Are As Good As They Seem

The thing with ketogenic diet and other low carb diets is that they are not as sustainable as you would think. It is easy to visualize yourself cutting on rice and bread to limit your over-all carbs intake, but in reality, your body will naturally crave for carb-rich food because carbohydrates is our primary source of energy. You might just be kidding yourself just like when you try to prank dial someone for some good time.

Also, when it comes to increased amount of fat running in your blood stream, you must be ready of the possible health issues coming with ketogenic diet. If you try to follow a healthier way into ketosis, then there is nothing for you to worry about. Although, for your peace of mind, remember to sweat it out and keep your heart pumping while following a keto lifestyle.