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High blood pressure is a precursor to heart disease, so it’s important to keep it under control. Fortunately, the situation can be easily reversed with healthy food decisions.
High blood pressure is known as the “silent killer” because it creeps in without warning. High blood pressure may seem relatively benign, but it forces the heart to work harder. Over time, this can lead to heart and circulatory disease such as a heart attack or stroke.
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These risks can be avoided by adjusting the diet, as high blood pressure research shows that the foods we eat can help reduce and manage high blood pressure.
And according to the Health Body Heart Foundation, there are five essential ingredients for reducing high reading, namely:
– Vegetables
– the fruit
All grains
Low fat dairy products
Nuts and seeds
Whole grains have been shown to be particularly beneficial in lowering high blood pressure.
Health experts recommend the DASH Approach and the Mediterranean Diet to Stop High Blood Pressure, which are diets that have been shown to lower blood pressure.
Harvard Health advises, “Choose carbohydrate-rich breads, pastas, and other foods made from whole grains over high-purity white flour.”
To avoid:
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The most important anti-hypertensive measure is to reduce salt intake. Evidence suggests that eating a lot of salt is closely linked to the development of high blood pressure, and particularly high blood pressure with age.
According to Action on Salt, a group concerned with salt and its health effects, based at Queen Mary University in London, the effect is because salt disrupts the body’s natural balance of sodium, and “It causes the body to hold water, which increases the pressure of the blood pushing against the walls of the vessels. “.
How much salt should we eat?
According to official UK health guidelines, adults should eat no more than 6g of salt per day (2.4g of sodium), which is about a teaspoon.
To monitor your salt content, check the salt level on product labels when shopping.
Along with adjusting your diet, regular physical activity can lower your blood pressure to safer levels. Like 150 minutes a week, or about 30 minutes most days of the week, which can lower your blood pressure by about five to eight mm Hg if you have high blood pressure.
Source: Express
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