A healthy diet for high blood pressure can positively affect this. Experts recommend a diet rich in fruits and vegetables with a simultaneous reduction of fatty and salty foods. In addition, people with high blood pressure should pay attention to their weight.
Hypertension is when the blood pressure is chronically elevated, that is, when the readings for several measurements are over 140 mmHg (systolic blood pressure) and over 90 mmHg (diastolic blood pressure). Permanently elevated blood pressure can damage the heart, blood vessels, kidneys and brain and should be treated.
If the blood pressure is only slightly elevated, changing your lifestyle can often help, such as losing weight, a healthy diet and more exercise. In moderate and severe forms of high blood pressure, a drug therapy is necessary, but also always in combination with a change in lifestyle.
Losing weight in high blood pressure
If the weight is too high, one of the most effective measures for high blood pressure is losing weight. The weight should be below 25 kg / m2 with a body mass index (BMI). Experts predict that per kilogram of weight the systolic blood pressure drops by about 1 mmHg. Lower weight also reduces other risk factors such as diabetes and elevated cholesterol levels.
Diet for high blood pressure
Hypertensives should look for a high-quality and low-fat diet (maximum of 30 percent of the calories a day from fat) with lots of fruits and vegetables. Ideal are low-fat dairy products, whole grains, poultry or other lean meats, fish, nuts and 5 servings of fruits and vegetables per day. These foods provide many vitamins, calcium and magnesium. Valuable fibers are found in vegetables, potatoes, legumes and pectin-rich fruits such as apples and pears.
Red meat, sweets and sugary drinks should be restricted. Fat can be saved especially when cooking (steaming, cooking). Instead of animal fats such as butter, lard or bacon, vegetable fats such as rapeseed oil, olive oil or sunflower oil should be used.
The DGE also recommends lowering the consumption of table salt to a maximum of 6 grams per day, as this lowered in studies, the systolic blood pressure by 2.1mm Hg. However, the effect of reduced salt intake on hypertension is controversial among experts because of this relatively low effect. In addition, only 15 to 30 percent of people react with a rise in blood pressure to excessive salt intake (salt-sensitive persons).
Anyway, a low-salt diet is basically positive and protects against cardiovascular disease. In cooking foods such as bread, sausage and cheese often hides plenty of cooking salt, in 2 slices of brown bread already 1 gram of salt. Instead of using salt, spices, herbs and spices, eat as few finished products and preserves as possible, and avoid cured and smoked meat and fish, as well as savory biscuits.
The mineral potassium also has an important influence on high blood pressure. Potassium is the antagonist to sodium and has shown in studies a hypotensive effect. Hypertensives should ingest 3 grams of potassium daily, preferably on plant foods such as whole grain cereals, bananas, dates, dried fruit, potatoes, spinach and mushrooms.
If possible no alcohol in high blood pressure
In high blood pressure, especially the alcohol consumption should be restricted. Of course it would be best without alcohol. The German Society for Nutrition (DGE) speaks of a guideline of about two glasses of beer or wine in men and a glass of beer or wine in women for a maximum of 3-4 days per week. Coffee and other caffeinated beverages in moderation are not a problem, except in people with very high blood pressure levels.
Sport reduces high blood pressure
Even regular exercise lowers high blood pressure. It is enough for the beginning already two to three times per week for 30 minutes to move. Endurance sports such as running, swimming, hiking or Nordic walking are ideal for this.