Hypertension should not be considered trivial. If not treated properly, this disease will trigger various complications that can endanger your health. One way you can do to control blood pressure is to start implementing a healthy diet, from choosing the food menu, counting calories and monitoring the portions. Living a healthy diet can even reduce the need to take hypertension medication. Consider below how to design a food menu for hypertension to keep your health and wellness.
1. Pay attention to calorie intake and meal portions
Eating large portions, especially high in calories, can lead to overweight or obesity, which in turn can trigger hypertension – or worsen it. So, change your eating habits slowly by starting to record food diaries. Record what you eat and drink, how many times you eat (following the time), including how many portions you eat.
2. Avoid salt (sodium)
Food for hypertension should not contain a lot of salt. Even the less salt you eat, the better your blood pressure control. To begin limiting salt intake in your diet, try this advice:
– Reduce salt levels to 2,300 milligrams (about 1 teaspoon of salt) every day, total. If necessary, ask your doctor if you should reduce the dose or not.
– Always read nutrition labels, especially the sodium levels contained in each food label.
– Avoid canned foods, processed foods, and fast food.
3. Find out what you need to eat
When choosing a food source for hypertension, make sure the food you choose is high in potassium, fiber, and magnesium to help control blood pressure. Fruits and vegetables are examples of foods that are high in potassium, fiber, and magnesium, also low in salt. Nuts and seeds, lean meat, and poultry are good sources of magnesium.
4. Limit caffeine and alcohol
Caffeine and alcohol consumed in excess can increase your blood sugar and blood pressure. If you have high blood pressure after drinking coffee, restrict your caffeine intake to 200 milligrams in a day. For men, you must limit yourself to a maximum of 2 glasses of alcohol per day. While women, limit yourself from consuming a maximum of 1 glass of alcohol per day.