Named products that are crucial to reduce high blood pressure

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alex

Created

March 27, 2025

Updated

March 27, 2025

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4 min

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Categories: HEALTH

the drug is called “a patient. Meanwhile, there are simple ways to help prevent hypertension or reduce high blood pressure.

About every third adult UK inhabitant has high blood pressure, but in half cases, hypertension is not diagnosed, and these people do not receive treatment. In England alone, more than five million people with high blood pressure have not been detected hypertension, which means that they will not take any measures in connection with this.

There are simple ways to change your diet that can help prevent hypertension or reduce high blood pressure. Four Rules that should be followed if necessary to reduce high blood pressure or avoid the development of hypertension according to the recommendations of the British Charity Fund (BHF) that finances research in cardiovascular disease.

regardless of whether you want to reduce high blood pressure.The BHF Foundation recommends: “Everyone should strive for food to be balanced and avoid fashionable rigid diets that give fast results because they do not provide the required balance of nutrients.” fruit and vegetables

Many carbohydrates (containing starch) products such as bread, rice, potatoes and pasta. If possible, choose whole grain products

Milk and dairy products

Meat, fish, eggs, legumes and other products (except dairy), which are a source of protein

only a small amount of food and beverages with high fat and sugar. fat, salts and sugar.BHF experts recommend eating various types of fruits and vegetables – fresh, frozen, dried or canned.

portion is about a handful (80 grams)

one medium -sized fruit, such as an apple, orange, pear or banana
Two smaller fruits, such as plums, apricots and tangerines
One piece/slice of large-sized fruit, such as pineapple melon, or mango
7-8 strawberries
2-3 tablespoons tablespoons (with top) of vegetables
3 tablespoons (with top) of legumes, chickpeas, lentils or beans
a glass (150 milliliters) of fruit or vegetable juice

“ Correct fats

To maintain the health of the cardiovascular system is important to eat the right fats.

If the increase in blood pressure and cholesterol in the blood is associated with eating too much fat, the person increases the risk of cardiovascular disease and stroke.More useful are unsaturated fats-monounsaturated fats contained, for example, in olive oil, Rapas oil, almonds, unsalted cache and avocado nuts. Or polyunsaturated fats contained, for example, in sunflower oil and vegetable oil, walnuts, sunflower seeds and fatty fish.

Replace saturated fats in a small amount of monounsaturated and polyunsaturated fats
reduce the number of foods that contain trans fats
.In addition, it should be remembered that all kinds of fats of animal origin and vegetable oils are very high in calories, so even unsaturated fats should be consumed only in small quantities.

reduce the amount of salt in the diet

We eat, or how to reduce its number in the diet.

BHF experts warn: “The use of too much salt can increase the risk of hypertension, and high blood pressure increases the risk of development of ischemic heart disease.” Additional pressure leading to blood pressure.The daily amount of salt consumed should not exceed six grams, but according to statistics we eat an average of about eight grams.

Blood Pressure UK expert

Avoid the use of very salty taste additives (ready -made sauces, soy sauce, broth cubes and sauce – pellets can be very salty. Look for low salt supplements or try some new types). such as chili, black pepper, ginger, lemon or lime juice).
Try food before adding salt (sometimes people salt food for habit, do not forget to try it first)
Remove the saltpeter from the table (the probability you want to salt food will be less)
Be careful with sauces (sauces standing on a table next to the village, such as mustard or ketchup, can also be very salty)
Try a little one sodium).
Do your own marinades (if you marinate meat or fish in lemon or lime, or with yogurt and spices, you will not need to add salt to taste)
Reduce consumption the amount of salt).
Read the information on the package (salt content is significantly different. Before buying products, read the information on the package and compare them with other products – you can often find options with lower or reduced salt content)
Choose low salt bread and flakes. They can contain a lot of salt, and since we eat these foods in large quantities, the content of salt in the diet can increase. Read information on labels and compare brands)
Avoid eating smoked meat and meat products that have been processed (they contain a lot of salt, so limit the number of these products in the diet).
>If you are going to eat out of home, call the establishment in advance (and ask if you can cook for you with less salt. It is not always possible, but you should always ask. In addition, the menu may have other, less salty meals)
Use the Foodswitch application (it compares the content of salt in the same way.When trying to reduce the amount of salt in the diet, show perseverance. If the food seems fresh at first, do not salt it. In a few weeks, your taste receptors will adapt and you will enjoy food with less salt. This is about the same thing to get used to drink tea without sugar.

Reduce the amount of sugar in your diet

And you knew that consuming too much sugar can cause blood pressure? rule, high -calorie but often have a rather little nutritional value (or do not have at all).

Excess caloric content can contribute to overweight, which can lead to increased blood pressure. In addition, the use of such foods can cause diabetes. Caries. ?