How to fight high blood pressure?
Hypertension is becoming more and more common problem today,which should not come as a surprise, at least when having in mind the way andtempo in which the greatest majority of people live. The most frequent causesof this problem are obesity and stress, which are also results of the lifestyleof the majority of people. This is why it is important to introduce somechanges before the problem occurs, because that way numerous health issues andconsequences can be prevented. However, it does not mean that it is too lateeven when the problem occurs. These changes refer to physical activity, whichshould be present in life of every person, and regular moderate exercising ismore than enough. Besides this, unhealthy habits such as smoking or excessiveuse of alcohol should also be eliminated, as well as unhealthy eating habits,which refer to consumption of junk food, food rich in sugar, fats and cholesterol, andcaffeinated beverages.
Suggestions to have in mind when making the diet plan
One thing is of crucial importance when it comes to dietplan for people who suffer from high blood pressure – to cut down on the intakeof salt and foods that contain it. The reason for that is related to the factthat people with hypertension usually have problems with water retention, whichthen causes swelling of legs. By consuming salt, the need for the intake of watergrows, which results in increased blood volume, as well as pressure on the bloodvessels.
However, this does not mean that only reducing the intake ofsalt and foods rich in calories and fat is enough to have healthy and balanceddiet. No, it does not, because it is also important to take in sufficientamounts of other nutrients that are necessary for proper functioning of everyorganism. This means that fresh and raw fruits and vegetables, as well asgrains, nuts and dairy products should be used as much as possible, since theyare the best source of the greatest majority of nutrients. Besides this, it isimportant to add calcium, potassium and protein to the diet, which can also bedone with the help of nutritional supplements.
Fibers also affect blood pressure, and it has been proventhat high-fiber diet results in lowering the blood pressure. Fibers that are water-solubleand that can be found in corn, barley, brown rice, rye, apples, apricots, oranges,and pears, for example, are also beneficial for lowering the levels ofcholesterol and loss of weight.