Someone who has been diagnosed with hypertension needs to do a way to control his blood pressure back to normal. Use of drugs is indeed needed. But because many drugs have various side effects, doctors usually recommend ways to reduce high blood pressure naturally. The way you can do this is to improve your lifestyle, such as regular exercise, maintaining sleep patterns, and increasing your intake of high blood pressure foods, before deciding on the use of drugs.
Hypertension (also known as high blood pressure) is a type of disease that is difficult to recognize. Health complaints related to increased blood pressure in arteries are triggered by many factors, ranging from heredity, lifestyle, to food.
Foods that Hypertension Patients Should Avoid
In addition to applying a healthy and regular lifestyle, people with hypertension are strongly advised to control food intake, including limiting the amount of sodium/sodium, which enters the body. Substances that are commonly found in canned and fast food are indeed known to be very easy to raise blood pressure. The higher the sodium consumed, the more at risk a person is exposed to hypertension.
Conversely, patients with symptoms of high blood pressure are highly recommended to consume foods that are high in potassium / magnesium, magnesium, and fiber so that blood pressure stays at normal levels. As the first step to prevention, it is better to identify the types of foods that can trigger high blood pressure, such as:
Kitchen salt contains sodium/sodium at a high enough level so it is not recommended to consume hypertension sufferers. It is better to limit the amount of salt consumption by reducing the consumption of snacks that contain a lot of MSG, fast food, and food produced by factories such as sausages.
• Coffee and Tea
Caffeine can also be a trigger for increased blood pressure in the body. We recommend that you limit your consumption of tea and coffee every day. In addition, soda also has the same potential to cause hypertension.
• Processed Food
Processed foods (such as sausages, meat, and canned sardines) are known to contain salts in sufficiently high amounts. The salt found in such foods is indeed used as a natural preservative. However, people with high blood pressure are not recommended to consume too many processed foods for health reasons.
• Fatty foods
Other foods that potentially trigger hypertension are foods that contain saturated fatty acids and trans fats, such as chicken skin, red meat, fatty milk, cheese, and butter. Both of these bad fats are known to cause cholesterol to rise and lead to increased blood pressure levels in the body.
Excessive alcohol consumption also has the potential to increase blood pressure. Alcohol also contains high calories so that it can cause obesity which often leads to increased blood pressure.
Control Blood Pressure By Applying The DASH Diet Pattern
If the foods that trigger hypertension have been identified, prevention measures will also be easier. DASH or Dietary Approaches to Stop Hypertension is a common diet pattern for people with high blood pressure.
In general, there are four principles to this diet:
1. Increase the consumption of grains, nuts, fish, and poultry meat
2. Increasing vegetable, fruit, fiber and low-fat dairy products
3. Limit the amount of salt, sweet foods and drinks, and red meat
4. Limit intake of saturated fatty acids, trans fats, and cholesterol
If simplified, the DASH diet is a low sodium diet and enriches foods containing potassium and magnesium.
List of High Blood Pressure Foods
Here is a list of high blood pressure foods (fruits, vegetables and other types of food) that can be consumed to prevent and reduce high blood pressure in the body:
A. High Blood Pressure Fruit
Fruit is rich in fiber and minerals which are very good for lowering blood pressure. For daily consumption, besides being eaten directly, fruit can also be used as juice. Here are some types of fruit that can be used to reduce high blood pressure:
Avocados are rich in nutrients that are good for health. Avocados contain more potassium than bananas. Potassium is an important mineral for reducing high blood pressure.
Avocados are also high in fiber. Fiber has various important benefits for weight loss and metabolic health. A number of studies have shown that eating avocados can reduce risk factors for heart disease such as hypertension, Total cholesterol, LDL and HDL, and blood triglycerides.
According to the results of research published in Plant Foods for Human Nutrition in the UK, consuming more than one cup of pomegranate juice every day for four weeks can reduce systolic and diastolic blood pressure. But it is not yet known what content causes this decline, but experts suspect that the potassium or polyphenol content that makes this fruit can be efficacious as a high blood-lowering fruit.
Noni fruit contains various nutrients needed by the body, such as protein, vitamins, and minerals. The content of xeronine and scopoletin in noni fruit is known to be useful for reducing high blood pressure.
Bananas are fruits that contain lots of potassium. This mineral is needed to keep blood pressure at a normal level.
A study by The Oslo University Hospital found that volunteers who ate three kiwifruits per day for eight weeks had a lower systolic blood pressure level of 3.6 mmHg than volunteers who ate 3 apples a day. Systolic blood pressure is the top number in blood pressure measurements.
Kiwifruit is rich in lutein, a powerful antioxidant, and it is this substance that makes kiwi useful as a high blood-lowering fruit.
During this time maybe oranges are only known as a source of vitamin C. But oranges actually also contain potassium. This mineral content makes this fruit can be used as a high blood pressure fruit.
Just like oranges, cantaloupe contains potassium minerals. Potassium is very good for keeping blood pressure levels under control.
Eating melons either directly or juiced first is very beneficial for health, including maintaining normal blood pressure. This fruit contains high potassium / potassium.
Watermelon fruit contains various vitamins, minerals, and other substances that are beneficial to the health of the body. Substances such as lycopene, fiber, and L-citrulline that are in watermelon have the effect of reducing high blood pressure.
Wine contains vitamins, minerals that are very useful. Generally, this fruit is efficacious as an antioxidant. The content of bioflavonoids in grapes can be used as a high blood pressure lowering fruit.
Like wine, blueberries are efficacious as antioxidants. Antioxidants are beneficial for reducing the negative impact of free radicals on body cells. A body that is free from free radicals will make blood flow more smoothly so that it stabilizes blood pressure.
Beets are popular among health experts because the nitrate content is believed to be able to reduce blood pressure in just one night.
B. High Blood Pressure Reducing Vegetables
Vegetables contain fiber, vitamins, and minerals such as potassium / potassium and magnesium which are needed to reduce blood pressure. Choose vegetables that are still quite fresh and avoid cooking too well so that the nutritional content is not lost. Here are some types of fruit that can be used to reduce high blood pressure:
Spinach contains mineral potassium and is also rich in fiber which makes it useful for lowering blood pressure.
Tomatoes contain various substances that are good for health such as potassium, calcium, magnesium, and vitamin C. As is known, foods that contain high calcium or magnesium are useful as high blood pressure foods. By consuming tomatoes regularly for 4 months it is known to reduce diastolic blood pressure 4 mmHg and systolic blood pressure 10 mmHg.
Beans contain many vitamins and minerals that can be used as high-direction foods. In addition, beans also contain a lot of fiber which adds to their usefulness in this regard.
Celery has long been known to reduce blood pressure. One study found that the anti-hypertensive effect of celery seems to be caused by its active hydrophobic substance such as n-butylphthalide and can be used as an anti-hypertensive agent in the treatment of chronic high blood pressure. (the effect of celery as anti-hypertension according to research results)
Cucumber contains high potassium. This makes the cucumber one of the types of high blood pressure foods that are often used by people since long ago. Besides being proven to be efficacious, cucumbers are also relatively cheap and easy to obtain.
Other types of high blood pressure-lowering foods
The following are some foods that can be consumed by people with high blood pressure:
• Dairy Products
Dairy products such as milk, yogurt, cheese, and the like are known to contain calcium, protein, and vitamin D which are very useful to help reduce and/or keep blood pressure at a normal level. However, make sure the dairy products chosen are low fat and trans-fat-free.
In a 2012 review and analysis of various studies published in the Journal of Human Hypertension, Australian researchers found an association between consumption of low-fat milk and a reduced risk of hypertension. the best products of all are low-fat yogurt and milk (but not cheese).
It is suspected that this is related to the content of calcium and peptide compounds in these products.
Apart from being low in fat, whole grains also contain fiber and nutrients that are very good for reducing high blood pressure. Grains that can be used as high blood pressure foods, for example, are whole wheat, brown rice (not white rice), oatmeal, and cereal.
A 2010 study published in the American Journal of Clinical Nutrition found that eating whole grains affected blood pressure in middle-aged people. The researchers found that consuming three servings of whole grains could reduce systolic blood pressure. Eating whole grains is also good for controlling cholesterol levels.
• Olive oil and fat
Fat is still needed by people with hypertension to help the process of absorption of vitamins and improve the body’s immune system. However, too much fat will also trigger the risk of diabetes, obesity, and even heart disease.
Good fat can be obtained by adding margarine (free of trans fat) or mayonnaise as a salad dressing. Polyphenols contained in olive oil are also very good for controlling blood pressure.
A 2012 study published in the American Journal of Hypertension found that olive oil can lower blood pressure. Spanish researchers compared a diet rich in polyphenol olive oil with a diet that did not contain polyphenols and their effects on blood pressure over a four-month period. this study found that olive oil rich in polyphenols can reduce systolic and diastolic blood pressure.
Hypertension sufferers are advised to consume fish that contain omega 3 fatty acids, such as salmon. This substance plays an active role in the process of decreasing high blood pressure.
Research published in the journal Nutrition found that consuming fatty fish such as salmon three times a week can reduce diastolic blood pressure for eight weeks. The researchers say the content of omega-3 fatty acids that make fish nutritious as one of the high blood-lowering foods.
Potatoes contain minerals such as potassium and magnesium. This mineral can help reduce high blood pressure.
Soybeans also contain minerals such as magnesium and high potassium. This mineral is useful for controlling blood pressure to remain normal.
Garlic is also known to have the benefits of lowering blood pressure. (Read the efficacy of garlic for health).
• Dark Chocolate
According to a 2010 meta-analysis in BMC Medicine, consuming dark chocolate rich in flavanols can reduce systolic or diastolic blood pressure. Other research also found that polyphenols (especially flavanols) in cocoa products can form nitric oxide compounds, substances that have the effect of widening blood vessels and facilitating blood flow. This is what makes dark chocolate can be used as one of the high blood pressure-lowering foods.
The list above is all healthy foods that can be used as high blood pressure foods. But to control blood pressure always at a normal level requires a comprehensive effort, the most important of which is a change in lifestyle.