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Vegetables And Fruit Lowering Blood Pressure, Diet Important Part Of Antihypertensive

Blood pressure in hypertensive condition is still likely to be managed without the need to consume a lot of drugs. Applying new lifestyle more healthy, especially in the daily diet, to balance blood pressure naturally.

In fact, some people do not even know that they are suffering from hypertension and finally started to wake up when they experience health problems in certain organs. But the good news, the risk of hypertension can be minimized by eating vegetables and fruits lowering high blood pressure.

In fact, a person's blood pressure who eat a diet rich in vegetables and fruit at least has the potential to lower blood pressure by 14 mmHg. Magnesium, fiber, and potassium are a group of nutrients that can help manage blood pressure levels. These materials are plentiful in vegetables and fruits which on the other hand helped to provide other benefits to the body because of the low sodium.

Fruits and vegetables became an important part of the diet to manage blood pressure or also called Dietary Approaches to Stop Hypertension (DASH). Besides fruits and vegetables, this diet can also be supported by the consumption of nuts, fish, poultry, whole grains, and low-fat milk. Examples of high blood pressure-lowering fruit are apples, beets, tomatoes, bananas, grapes, melons, mangoes, oranges, tangerines, strawberries, and pineapple. While vegetables are recommended lowering high blood pressure are carrots, green beans, peas, potatoes, and spinach.

Here is an example of the application of a diet rich in fruits and vegetables high blood pressure lowering based on a 2000 calorie per day that can be applied to the daily menu.
Staple food

His election can be varied between half a cup of cooked rice/pasta, one slice of bread, or 28 grams of dry cereal per one serving. Meanwhile, the number of presentation is recommended 7-8 servings a day. It should be noted that the recommended staple food is made from whole grains are rich in fiber and nutrients.

Vary with one cup of raw green vegetables or just half a cup of vegetables that have been cooked by one serving. The presentation is recommended 4-5 servings a day.

Choose between a half cup of fresh or frozen fruit, one medium-sized whole fruit, ¼ cup dried fruit, or simply 170 grams of fruit juice per serving. The presentation is recommended 4-5 servings a day.
Meat red and white

If you choose red meat, then prioritizing which no fat. If you prefer white meat, fish and poultry are two types suggested. The presentation is the recommended two servings or less a day. Each portion is composed of about 85 grams of meat that has been processed.
Milk or low-fat dairy

One cup of yogurt, 236 ml milk, 42 grams of cheese or the ideal choice, served 2-3 times a day.
Nuts and seeds

Choose what you like, but limit it to 4-5 servings per week. One portion can contain 1/3 cup of beans, 2 tablespoons of the seeds or half a cup of cooked peas.
Oils and fats

Choose between a teaspoon of vegetable oil/margarine or a teaspoon of low-fat mayonnaise 2-3 servings per day.

The limit level of sweetness that is not excessive. Recommended for consumption is jelly or jam by less than five servings a week.

Choose vegetables and fruit with varying colors to get a balanced variety of nutrients as well. Recommended for high blood pressure-lowering eating fruit in the form of whole because fruit or vegetable that has been processed into juices tend to contain less fiber.

In this diet with hypertension are also advised to limit or stop consuming fatty red meat, meat packaging, fats, canned food, and the food tasted very sweet. Below are some other tips for implementing an antihypertensive diet.

  • Regular exercise to reduce waist circumference.

  • Read food labels so you can minimize the consumption of food be sodium.

  • Reduce the consumption of liquor and caffeinated drinks as much as possible.

  • Stop smoking altogether.

  • Managing stress and blood pressure checked regularly.

  • Create your own records contain a list of what foods are consumed in a day. This will make you more aware of calories and the content of which can raise blood pressure.

  • Limit consumption of foods high in sodium or salt

  • Choose pasta or bread made from whole grains compared to white flour.

If necessary, you should consult engineering and food for this diet doctor before it happens.

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