Diet for high blood pressure should be chosen depending on the associated diseases and metabolic disorders (diabetes, obesity, kidney disease, lipid disorders, and others). Therefore, you should always consult a dietitian to recommend an individual. Easily digestible diet, with an energy limit 1500 - 2000 kcal is valid.
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General principles of diet in hypertension
? weight loss,
? reducing salt intake,
? Increase intake of potassium and magnesium,
? Increase physical activity (swimming, tennis, cycling, walking),
? avoidance of stress and alcohol consumption,
? reduction of drinking coffee, up to 2 cups a day,
? quit smoking.
Recommended changes the diet:
? vegetable oils containing polyunsaturated fatty acids such as sunflower oil, soybean oil and olive oil and rapeseed oil containing monounsaturated fatty acids should be a source of fat,
? intake of animal fats like butter and cream, egg yolks should be limited, lard, bacon, fatty meat and meat products, coffee creamers, hard margarine should be excluded
? consumption of fish twice a week is recommended,
? fruits and vegetables four times a day in the raw form as a supply of fiber, vitamins, flavonoids (especially apples, black currant, aronia, citrus, dried), walnuts containing omega 3 fatty acids are indicated,
? limit the intake of sugar, sweets, high sweetened jams, honey,
? lean meat: turkey, chicken, veal, lean meats and fish (in a limited amount of marine fat), low fat cheese, low fat milk, yoghurt, kefir should be a source of protein,
? whole wheat, with the addition of cereal grains, sunflower seeds, caraway seeds, nuts, fruits and vegetables should be a source of carbohydrates, noodles, dumplings, pasta should be limited due to its high calorific value,
? techniques of cooking are boiling, stewing without fat, roast in foil and parchment, grilled,
? mushrooms, roux, fat broths from meat or bones are not recommended
Reducing sodium intake
Reducing the amount of sodium (salt, monosodium glutamate) may lower blood pressure by up to 10%.
? 1 teaspoon of salt per day (3 g) is recommended,
? do not salt meals,
? exclude: crisps, salted nuts, canned, cured, marinated foods, crackers, bread sticks, corn chips, ready meals in restaurants and bars, fast-food items (hamburgers, casseroles, pizza), ripening cheeses, processed cheese, sheep, mixed vegetables , salt, garlic, bouillon cubes, ketchup, sauces extracts, mustard, mayonnaise, silage (pickled cabbage), smoked fish and meats (ham, salami, tenderloin, ham), salted fish ,
? drink mineral water with low sodium content,
? replace the salt by herbs spices: pepper, basil, chilli, marjoram, oregano, nutmeg, rosemary, parsley, cumin, thyme, garlic, mint, allspice, dill, sage,
? caution: salt substitutes contain potassium, magnesium and can not be used in renal impairment.
Products rich in potassium
A considerable amount of potassium orally can reduce high blood pressure. Particularly rich in potassium are:
? milk powder,
? confectionery products: cocoa, chocolate, halvah, nuts, raisins, products made of poppy seeds,
? legume seeds: soybean, peas, beans,
? meat and meat products, fish,
? cereals: buckwheat and barley, wheat bran, corn flakes, oats and wheat and rye crisp, pumpernickel bread,
? fruit: gooseberries, bananas, apricots, peaches, black currant and red grapes, pineapple, dried, juices and fruit concentrates
? vegetables: potatoes, beets, parsley, eggplant, zucchini, garlic, dill, tomatoes, spinach, horseradish, green peas, broad beans, turnips, mushrooms, tomato paste.
Products rich in magnesium
Like potassium an increased amount of magnesium act upon the body. Particularly rich in magnesium are:
? pulses,
? cereal: oatmeal, crunchy bread, barley, wheat and flour, bran and wheat germ,
? fish: mackerel, salmon, herring,
? confectionery products: cocoa, dark chocolate,
? almonds, peanuts, raisins,
? corn, bananas, peaches, prunes, celery, potatoes cooked in skin,
Example - diet in hypertension:
Breakfast: Muesli with yoghurt, brown bread, low-fat margarine, chicken sausage, salad with carrots and apples
Lunch: black currant juice, crisp bread
Dinner: pure white borscht, risotto with tomato sauce, red cabbage salad, fruit jelly
Snack: bun
Supper: omelet of whites with spinach, bread, fruit tea
Diet for high blood pressure should be chosen depending on the associated diseases and metabolic disorders (diabetes, obesity, kidney...
