Author: MC "Diamed-Tula"
The normal blood pressure for adults does not exceed 120/80. If the reading rises to 140/90 or higher, it is considered a cause for concern. A doctor may diagnose hypertension. Characteristic features of hypertension are dizziness, tinnitus, pain in the temples, and fainting. Taking pills normalizes the condition of a hypertensive patient, but one should not forget about correcting the diet. What foods should you eat to lower your blood pressure?
The right diet for hypertensive patients
If cholesterol levels in the blood increase, blood pressure increases. This is explained by the fact that the lumen of the blood vessels narrows. The first “dangerous” bell tells a person about serious problems and mistakes made. First you need to give up bad habits, switch to a healthy lifestyle and adjust your diet. Regular exercise will also help improve the functioning of the cardiovascular system. Hypertensive patients must accept that they require lifelong nutritional monitoring. A sick person cannot arrange fasting days or refuse food for a long time. A balanced menu will help reduce blood pressure and fill the body with useful elements and vitamins.
Contraindications
It is believed that the diet called dash has no contraindications, since it is initially aimed at improving health. However, this is not quite true. Its goal is to lower blood pressure, so hypotension is first on the list of contraindications.
Despite the fact that it is recommended for diabetics, they cannot adhere to this nutritional system in its classic form, since it contains too many carbohydrates and sweets are allowed. The menu will have to be seriously adjusted.
During pregnancy and lactation, it is strictly forbidden to limit animal fats to such a minimum.
People who have poor eyesight, joint pain and frequent nervous disorders should also be extremely careful with this technique. A low-fat diet may worsen the condition if you have these problems.
Other Features of the DASH Diet
The main condition of this diet is that you need to eat foods filled with phosphorus, magnesium, potassium and calcium. Such products can improve heart function, remove excess fluid from the body, and strengthen the walls of blood vessels. Various foods are rich in nutrients:
- low-fat fermented milk (for example, yoghurts and curdled milk);
- pine nuts, hazelnuts, cashews;
- dried fruits (dried apricots, prunes, dates, raisins);
- citrus fruits, as well as apples, apricots and peaches;
- sea fish (tuna, cod, salmon);
- cereals in the form of oatmeal, rice, buckwheat;
- legumes (beans, lentils, peas);
- vegetables in the form of beets, sweet peppers, cabbage, carrots;
- berries (raspberries, gooseberries, rose hips).
The creators of a healthy diet for hypertensive patients do not want patients to suddenly switch to an unusual diet. Over time, the body of a hypertensive patient will be able to adapt to a new way of eating.
The medical doctor offers to make an appointment with a cardiologist. A full range of diagnostics and treatment of heart diseases in Tula. Tel. for appointment +7 (4872) 39-30-33.
Advantages and disadvantages
Advantages:
- lowers cholesterol and blood pressure, improves heart function, normalizes blood circulation and glucose levels, prevents the development of cancer and type II diabetes;
- lack of hunger;
- developing correct eating habits;
- slow, sustainable and guaranteed weight loss;
- despite the fact that it was originally intended for hypertensive patients, it can be followed by everyone;
- Such food will cost less than usual.
Flaws:
- it will take months for a complete restructuring of the body and significant weight loss;
- fast foods and semi-finished products are prohibited;
- a long-term absence of animal fats in the diet leads to dry skin, aggression, fatigue, decreased attention, vision problems and joint pain;
- trans fats in the form of legal margarine are harmful to health;
- A fairly large amount of carbohydrates in the menu is the main reason for weight gain.
Sample menu for the day
You can create a menu using the DASH method taking into account your basic taste preferences. From an extensive list of products, you can create different combinations of dishes. In the morning, cook 250 grams of oatmeal in water. Make a salad with fresh apples and carrots. Dessert will be a handful of prunes or a glass of grapefruit juice. For lunch, vegetable soup and baked sea bass fillet are suitable. Use a handful of walnuts as a snack. You can have dinner with low-fat cottage cheese and crackers. Fill your daily diet with vegetarian dishes. If you cannot immediately switch to plant-based products, then choose lean meats. The DASH diet is popular among men and women with hypertension. Sick people should follow simple recommendations to forget about high blood pressure.
Life story
For example, I just have a relative who experienced firsthand what the dash diet is. She found out about it on a special forum for hypertensive patients. Since at the age of “nearing 50” the woman began to have alarming problems with blood pressure. And she did well, not wanting to rely only on pills, she began to look for alternative methods of treatment for herself. Here's what she says:
“Undoubtedly, at first it was difficult for me to get used to the new menu: for a long time I could not eat only lightly salted food and give up sugar. After all, in my everyday life I’m used to sausages, liver, salted fish, and ham.
But I wanted to live normally, and I understood that it was time to change my diet and lose weight! As a result, after just 2 weeks I learned to add flavor to food using herbal spices: herbs, onions, garlic. Well, I quite successfully replaced my favorite sweets with dates and dried fruits.
In fact, my efforts were not in vain - after 5 months my weight returned to normal and my blood pressure leveled out. In addition, shortness of breath has gone away, because I added walking in the fresh air to the dash diet! Now I feel good, the doctor stopped me taking daily pills to stabilize my blood pressure.”
That's all! Thank you very much, my friends, for reading and rating the articles in the comments, and also sharing the materials with your friends via social networks. See you again!
What foods should you not eat?
It is necessary to gradually, and not suddenly, adjust the menu. All harmful foods should be excluded from the diet:
- sausages;
- various snacks;
- rich pastries and cakes should be replaced with fruit salads and smoothies;
- fatty meats;
- fast food;
- mustard, mayonnaise and sauces;
- spicy, fried and smoked dishes;
- garlic.
Foods filled with fat and sodium contribute to increased cholesterol. Such food should not be included in the diet of a hypertensive patient. The peculiarity of the DASH diet is that hypertensive patients do not completely give up salt. At first, patients can consume 1 teaspoon of salt per day. Gradually the amount of salt is reduced to 3 grams per day. Dishes can be supplemented with herbs (for example, thyme), lemon juice. Prohibited drinks include carbonated water and strong tea, alcohol, coffee and cocoa. Some hypertensive patients believe that a glass of red wine or a glass of vodka will not harm them. In reality, this opinion is wrong. Alcoholic drinks cause blood vessels to dilate and create temporary imaginary relief. Then the vessels narrow sharply, and as a result, the pressure readings on the tonometer increase. If you are hypertensive, then pay special attention to the DASH diet. Proper nutrition will help prevent recurrent attacks and pressure surges. To forget about hypertensive crises, you should strictly follow the DASH diet, developed by American doctors. With proper nutrition, the readings on the tonometer will be normal.
