Diet and Nutrition for High Blood Pressure and Hypertension

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Diet и Proper nutrition for high blood pressure and hypertension – is an essential part of the treatment. In most cases, high blood pressure can be reduced without resorting to the use of pills — Just by changing some of your habits and eating habits.

First. If you suffer from hypertension, you should at least temporarily switch to a dairy-plant diet. Especially if you have elevated diastolic blood pressure.

Diastolic blood pressure — that's the lower blood pressure, which is the second digit of your blood pressure. Let's say your blood pressure is 130. And the lower reading, 80, is the diastolic pressure.
So, it is desirable for those who have high diastolic pressure, above 100-110 units, to follow a dairy-plant diet.

What does this diet mean?? It is very simple. Less meat, especially fatty. Less oily fish. Although the fatty saltwater fish you can sometimes afford it — It's got good metabolic fats.
If possible, exclude from your diet fried, spicy, smoked foods, as well as sweets and baked goods. That is almost all the most delicious things.

All kinds of vegetables are allowed, in any form — stewed, boiled, steamed. Those vegetables, which are eaten raw, can be eaten in their raw state.

Fruit and berries should be a must in your diet. The porridges are useful — Buckwheat, oatmeal, and rice. They should be alternated. Rough cut bread is useful. And any nonfat dairy products.

Bran is very useful (it is useful for any type of hypertension).

From meat only chicken is useful, and even then boiled. It is necessary to cut off all visible fat before cooking it.

You will ask me: Why do we have to suffer such restrictions in our nutrition?

First of all — For the sake of survival, because high diastolic pressure is much more likely than high systolic pressure to lead to severe heart attacks and strokes. Many times more often.

To conclude the dietary theme, let's make a sample menu for a person with hypertension. So.

An ideal lunch for a person with hypertension:

Main dish (for satiety) — chicken breast. You can replace the breast with some fish to make up for the lack of potassium in the body. Choose your favorite type — Cod, hake or mackerel.

As a side dish — baked in «cole slaw» Potatoes + seaweed. Or bean lobio. Or buckwheat. Or boiled rice. Or vegetables (in any form). Tomatoes, beets, radishes, and green onions are very helpful.

For dessert — Dried fruits: apricots, apricots, prunes, raisins. Or fresh fruits and berries — Currants, grapes, apricots, peaches.

Drink it all with water or tea, but best of all — compote or morsel. But not store-bought, but prepared by ourselves, at home. The best option — is blueberry, cranberry or lingonberry morsel.

As you can see, not a royal meal. But you can live.

To lower blood pressure you need to eliminate potassium and magnesium deficiencies

Very often a lack of essential vitamins or minerals leads to hypertension. And above all – potassium and magnesium deficiencies. Especially potassium.

Even sadder that many blood pressure medications with a diuretic effect, accelerate the loss of potassium and magnesium by the body. But clever doctors, who are very few in nature, will try to help the patient make up the deficit of potassium and magnesium in the body.

This can be done with helpful pills (you'll be surprised, there are some) — Asparkam or panangin.

But if we talk about potassium, perhaps the most important trace element for the heart and blood vessels, it is better to compensate for its deficiency with the help of potassium-containing food.

For reference. The largest amount of potassium (more than 0.5 g per 100 grams of food) is found in dried fruits — dried apricots, prunes, raisins. Also in peas, beans, and seaweed. And potatoes, especially baked in «jacket potatoes».

A relatively high amount of potassium (up to 0.4 grams per 100 grams of product) is contained in cod, hake, mackerel, oatmeal, tomatoes, beets, radishes, green onions, currants, grapes, apricots, and peaches. Also in beef and pork.

A little less potassium (about 0.25 grams per 100 grams) is contained in chicken, pike-perch, millet, buckwheat, carrots, zucchini, pumpkins, strawberries, pears, plums, and oranges.

Stay hydrated — Drink the right amount of water.

In observations of most hypertensive people it has been noticed that they drink any beverage – Tea, coffee, beer, bottled juices, but very little non-carbonated water.

And this is bad, because only plain water properly cleans the kidneys and helps the kidneys to remove various toxins and waste products from the body. Coffee and beer, on the other hand, make it hard for the kidneys to function; and juices and teas most often do not give the «» that non-carbonated water can do.

— But what does it have to do with the kidneys? — some readers will ask me. — Why are we talking about flushing them?? We are not talking about kidneys, we are talking about blood pressure?

If you remember our discussion about the causes of hypertension, then you will remember that some kidney disease leads to hypertension. And in general, even the slightest deterioration of the kidneys can lead to a persistent increase in blood pressure. That's why you have to help your kidneys «flush them out», and you have to drink the right amount of water every day.

Question. How much water should I drink per day??

Some hotheads say you should drink 2-3 liters of water a day. This, of course, is clearly too much. You can get water poisoning (yes, yes, it happens). You should drink about a liter of water a day — Water, not coffee, tea, juices or beer.

If you feel like drinking something else in addition to water (the same teas, juices, coffee, or beer) – Please drink them to your satisfaction, roughly on the basis of another liter of fluid per day. But no more.

To find out whether you are drinking enough, you can do a routine clinical blood test (finger blood). This test has the following indicator — hematocrit, which is often written in the English letters HCT.

So if your hematocrit is high you need to drink more water. And if it is low, on the contrary, you need to drink even less. However, such a decrease in hematocrit is quite rare, mostly after severe bleeding and anemia.

By the way, some hypertensives think that if you drink a lot of water, on the contrary, your blood pressure will rise even higher. Plus you get swelling. That can happen?

Of course. But only if one continues to consume an excessive amount of salt. Salt immediately holds water in the body and increases the blood pressure.

Remember: Without reducing the amount of salt intake, no other blood pressure lowering efforts except Amlodipine!