Complete Nutrition Guide For People With High Blood Pressure
Hypertension is a condition when the pressure in the blood bounces very high. Blood pressure that is too high certainly cannot be left alone. If left unchecked, heart disease and blood vessels can attack you. So it must be handled properly one of them, namely by regulating food for hypertensive people on a regular basis. So, how to arrange food for hypertensive people right? See below.
Nutritional needs of people with hypertensionActually, the energy requirements for people with hypertension are the same as the energy needs for people without hypertension. However, when people with hypertension have excess weight, of course the number of calories that enter must be adjusted to the conditions.
Because, research shows weight is directly related to blood pressure, therefore all overweight or obese patients with hypertension are advised to lose weight and reach normal waist circumference.
Weight loss of 4-5 kg in overweight patients with hypertension can reduce systolic blood pressure 4-7 mmHg and diastolic 3-6 mmHg. The more weight you lose, the blood pressure will be normal and awake.
Usually, people who are overweight, it is recommended to reduce their daily calorie intake by 500-750 kcal. So, if you previously need 2000 calories per day, then to lose weight your energy needs are cut to 1200-1500 kcal.
What kind of diet is recommended?
Recommendations that regulate food for hypertensive people one of which is the Dietary Approaches to Stop Hypertension (DASH) diet, or called the DASH diet. This diet is recommended for people with hypertension to reduce the risk of cardiovascular disease.
The DASH diet is a dietary principle that requires you to consume more fiber from fruits, vegetables, whole grains, choose a low-fat source, and limit sodium intake.
Instead of consuming sodium, this DASH diet advises you to eat foods high in potassium, calcium, and magnesium which can help keep blood pressure normal.
What should be limited by people with hypertension?
CaffeineCaffeine can increase blood pressure up to 5-10 mmHg. Although usually temporary, this should still be avoided.
If you really like coffee, you should not drink more than 2 cups of coffee a day.
Alcohol also needs to be limited by people with hypertension, because alcohol can increase blood pressure. Research shows that drinking alcohol regularly more than 3 glasses per day is associated with an increased risk of blood pressure and heart disease.
Therefore, in the DASH diet there are also limits to drinking alcohol, which is less than 2 drinks per day for men and less than 1 drink per day for women, and alcohol should not be taken regularly
Not only regulate food for people with hypertension, use is also very important for people with high blood pressure.
Can people with hypertension not eat salt?
Relax, you can still use table salt with certain conditions, depending on your current blood pressure condition. Sodium in salt makes you have to limit this spice.
So, in fact you should not only limit the use of salt, but various foods that contain high sodium. Although sodium can make blood pressure rise, basically the body still needs this mineral to help regulate fluid in the kidneys.
When the kidneys filter blood and excrete waste products that are not needed through urine, these organs need the role of sodium and potassium.
Well, unfortunately if you consume too much sodium, it will interfere with the kidney's function in filtering and releasing excess fluid. Finally, the fluid in the body actually accumulates.
This pile of fluid compresses the area of the arteries leading to the kidneys, so blood flow is not smooth and causes blood pressure to rise. Therefore, one important rule in the diet for people with hypertension is to limit the use of salt and foods containing sodium.
Then, how much salt is allowed?
Sodium for people with hypertension is recommended between 1500-2300 mg per day, equivalent to three quarters to one teaspoon of salt.
Some people may not experience a decrease in high blood pressure after limiting the use of table salt. In fact, more people have decreased blood pressure after reducing their sodium intake.
Usually, this condition is experienced by people who are sensitive to sodium such as the elderly, people with diabetes who have high blood pressure and people with chronic kidney disease.
Now many salt products are claimed to be safe for people with hypertension. However, this product is still a big question mark for most people with hypertension. Actually, do you really need a product like this or not?
Using a special salt for hypertension is not really needed. Basically, you can outsmart a rather bland food, because it does not use table salt, by adding various herbs and spices so that the taste is stronger.
That way it is safer than using a special salt of hypertension. Some hypertension specialty salts contain potassium chloride. This substance must be avoided by people who must limit their daily potassium intake.
In addition, sea salt which is said to have a lower sodium content than table salt, is in fact not entirely safe and recommended.
Sea salt turns out to contain a variety of other minerals that are quite high, so you have to watch out for those who have hypertension.
In addition to regulating food for hypertensive people, do these tips
- Do exercise regularly, at least 30 minutes per day.
- Quit smoking.
- Relaxation therapy and stress management.
- Always read the nutritional value labels in food / beverage packaging especially the sodium content. Choose foods that have% AKG (Nutrition Adequacy Rate) or% DV (Daily Value) of 5% or less sodium.
- Avoid packaged foods that have% AKG or% DV sodium above 20%.
- Take hypertension medication regularly if hypertension has been diagnosed, even when the blood pressure is normal.