High blood pressure is a serious health problem that can lead to heart attack and other diseases. In the case of obesity it is even more worrying, but both conditions can be kept under control (and avoided) through nutrition and an active lifestyle with lots of exercise. Eating the right foods is the first step to reducing pressure and living a healthier life in general. To combat hypertension you should follow a DASH diet (from the English acronym Dietary Approaches to Stop Hypertension - that is, dietary approaches to counteract hypertension) which is very similar to the Mediterranean one. This diet involves the consumption of large quantities of vegetables, fruits, low-fat dairy products, whole grains, essential fats and lean proteins, and is low in sodium, added sugars and unnecessary fats. This diet is recommended to safeguard cardiovascular health even in those who are already taking blood pressure medications.
Steps
Part 1 of 3: Eliminate Unhealthy Foods
Step 1. Limit your salt intake
Sodium significantly affects high blood pressure. It is the first element of the diet that you should consider for your hypertension problem. Talk to your doctor about the amount of salt you should take - the human body needs it in small doses, so you don't have to completely eliminate it, otherwise you could cause health problems. Most adults can take up to 2300 mg per day without negative consequences. However, many food items contain several hundred milligrams of sodium in even a small portion, so overall intake can grow exaggerated; for this reason it is important to read the labels of the products, in order to avoid consuming too much.
- If you have high blood pressure, your doctor will advise you not to exceed 1500 mg of salt per day, which is half a teaspoon.
- He will also advise you not to exceed this dose even if you have been diagnosed with kidney problems or diabetes.
- It will also urge you to keep your sodium intake under control if you fall into a risk category. All women over 65 and men over 45 are at increased risk of hypertension. In addition, people of color are more prone to suffer from this disorder and other serious complications.
Step 2. Avoid industrially processed foods
Most of the salt and sugar you consume comes from processed foods, such as soups, french fries, bread, many breakfast cereals, cakes / donuts, pickled pork, sardines / mackerel, canned meat, cold cuts and cold cuts. Even frozen food, food served in restaurants or pre-cooked meals generally contain a lot of salt. Usually we tend to consume almost double the necessary salt and 3/4 of this comes from processed and industrially processed foods. Even foods that don't look very salty actually contain a lot of it if they have undergone a process and are not clearly labeled as "low in sodium".
The best way to reduce your sodium intake is to cook your meals with natural ingredients that are not industrially processed
Step 3. Cut back on sweets or eat no more than 5 per week (as long as they are low in sugar)
You can make a great snack with unsweetened cocoa powder mixed with natural peanut butter, or sprinkle some fruit with stevia. Try eating a small piece of bitter chocolate bar or a bar of 85% dark chocolate, to give another example: both have few added ingredients and little sugar. By eating some sweets you can reduce the craving for sugary things; By limiting sugar, you consequently learn to appreciate more the moment you indulge in dessert and at the same time limit health problems, since you eat it sparingly. Gradually reduce the sugar in the treats you eat. Try sweetening your cakes or desserts with fruit, a grated apple or fruit juice. Make yourself a smoothie, juice, or mango lassi for dessert. Reduce the sugar content in fruit ice creams, sorbets and lemonades and create tasty but healthier solutions.
- Baked or boiled fruit can become an elegant dessert for social occasions. Prepare pears or other seasonal fruit cooked in fruit juice, served with a spoonful of yogurt or garnished with fresh fruit and citrus peel (shredded peel).
- Prepare low-sugar, low-salt granola bars and hazelnut biscuits for tasty, healthy snacks all week long.
- Use apple mousse in place of fat in cookies and plumcake-like pies.
- Use unsweetened natural or flavored protein powders as a substitute for flour when making cookies, waffles, and pancakes. Natural ones are also perfect for thickening sauces and chili con carne.
- Cut back on sugary drinks of all kinds (try stevia or the stevia blend; it often takes a while to appreciate the taste, so be patient). If you drink a sweet drink, such as soft drinks (even if sugar-free), know that this always falls within the count of the 5 treats allowed per week. Try to completely eliminate fizzy drinks or sweetened fruit juices - these are probably the main sources of added sugar in your diet.
Part 2 of 3: The DASH Diet
Step 1. Eat 6-8 servings of whole grains per week
Whole grain products are better than refined ones because they contain more nutrients and fiber that the body needs. They also tend to be tastier than refined grains, and you can enjoy them better when you start cutting down on your salt intake. Replace polished rice with wholemeal (it must be cooked slowly), regular pasta with wholemeal, as well as white bread with wholemeal.
Try eating different types of grains. Remove the white flour. Eat quinoa, bulgur (broken wheat), oats, amaranth, and barley, all of which are great whole foods
Step 2. Eat 4-5 servings of vegetables every day
Vegetables provide the vitamins needed to lower blood pressure, as well as important fiber and minerals, such as potassium and magnesium. To increase the amount of vegetables in your diet, add them to the main course of meals instead of presenting them as a side dish. You can get great main dishes with healthy and flavorful vegetables like sweet potatoes (without the added sugar) and pumpkin (sliced, sauteed or pureed). Don't be afraid to buy large quantities of vegetables every time - you can freeze them if you don't eat them right away.
- If you're not too fond of these foods, you can buy and cook a new type of vegetable every week. Find some recipes specific to the product you have chosen and try to make them.
- Choose fresh or frozen vegetables. If you buy canned ones, make sure they don't contain added salt or are labeled "sodium free".
- Try to include at least two vegetables at each meal, one green (like kale, broccoli, spinach, kale) and another brightly colored (tomatoes, carrots, peppers, squash).
- Use vegetables for starch and eliminate commercial flours. Don't eat fries, salt-rich bread and pasta, and substitute delicious pieces of boiled and pureed potatoes, turnips or parsnips.
- Also eat the peel of fruits and vegetables. Much of the nutrients and flavor of vegetables are found right in the peel.
- It also uses stems. Keep those parts of the vegetables you don't eat in the freezer and place them in a bag. When the bag is full, boil the contents with onion and garlic for a few hours to make a vegetable broth. Drain the vegetables and add a pinch of salt or a little lemon juice or vinegar to make a great broth.
Step 3. Eat 4-5 small portions of fruit
Fruit is inviting, delicious, and packed with vitamins, minerals and antioxidants. You can eat it as a snack, dessert or even use it as a vegetable and add it to salads, fry it or cook it in a sauce. You can make yourself a great breakfast with some low-fat yogurt, some fresh fruit and some nuts. Try to eat seasonal products when they are sweeter, or buy them frozen to make smoothies and use them in the kitchen.
- Also eat the peel to get more fiber. Apples, pears, plums and even peaches can be eaten entirely.
- As with vegetables, you can also freeze fruit when it is overripe and if you plan on eating it later.
- Juices can be considered fruit in all respects. Buy 100% pure fruit juices with no added sugar.
- Grapefruit and other citrus juices can interfere with some medications, so ask your doctor if they can cause you problems before increasing your consumption.
Step 4. Eat no more than 6 servings of lean protein per week
Meat provides proteins, vitamins and minerals. Choose poultry and fish over beef. Fish such as salmon, herring and tuna are high in omega-3 fatty acids that help lower cholesterol (consider taking pure / concentrated omega-3 tablet supplements high in DHA and EHA). Do not fry the meat, but cook it on the grill, in the oven, on the grill, boiled or roasted. Avoid cold cuts and sausages, unless the packaging clearly states that they are "low in sodium" or "sodium free". Some servings of cold cuts contain more than a quarter of the recommended daily amount of sodium.
- Try to buy meat labeled "lean" or "no trace of fat"; poultry should always be skinless.
- Vegetarians on the DASH diet should substitute nuts, seeds, and legumes for meat and eat large portions.
- Even if you're not a vegetarian, try replacing meat dishes with soy products, such as tofu and tempeh. These foods contain all the amino acids needed for complete protein synthesis.
Step 5. Eat 2-3 small portions of dairy products
Milk, low-fat yogurt, and cheese provide calcium, vitamin D, and protein. Sometimes they are high in salt or fat, so don't overdo it. Yogurt does not have a lot of sodium and you can find it on the market even without fat, it also contains probiotics which are beneficial for the digestive system. Buy the white one without added sugar or fruit. It's good as it is and can be a great substitute for sour cream or cream-based sauces.
- Place it on tacos or chili instead of sour cream.
- Add it to soups to make them creamy.
- Mix the yogurt with garlic and chopped herbs for a vegetable dip.
- Replace ice creams with frozen yogurt or add a spoonful to apple pie.
- Drink milk instead of the protein or energy drinks you find on the market. Most sports drinks mainly contain milk proteins and not much else. Milk is much cheaper and more beneficial.
Step 6. Eat 4-6 servings of nuts, seeds and legumes every week
These foods are rich in omega-3 fatty acids, proteins, fiber, minerals, and phytochemicals. They often contain a lot of calories and fat, so you need to consume them on a weekly basis and not every day. One serving corresponds to about 40 g of nuts, 60 g of cooked legumes, 2 tablespoons of peanut or seed butter.
- Vegetarians who do not eat meat should consider consuming 10-16 servings per week of nuts, seeds and legumes.
- Eat tofu, tempeh, or rice with beans for a large amount of protein.
- Try garnishing the yogurt with different types of nuts and seeds rather than the crunchy, high-sugar breakfast cereals. Almonds, walnuts (even pecans), peanuts, cashews, sesame, chia, shelled pumpkin seeds and flax seeds are delicious snacks.
- Try eating different types of legumes. If you usually eat peas, try red kidney beans, black eyed beans, or lentils.
Step 7. Reduce fats and oils to 2-3 servings per day
Fats are great for the immune system, but it's very easy to consume too much. A serving of fat is very small - equivalent to 1 tablespoon of mayonnaise or 1 teaspoon of margarine. Do not overdo the consumption of meat, butter, cheese, whole milk, cream and eggs. Avoid margarine, lard, edible fats, palm or coconut oil. Eliminate trans fats found in industrially processed foods from your diet to sweeten and flavor products, fried foods (such as breaded fish and meat or donuts) and baked goods on supermarket shelves.
- Always read product labels to discard those with trans fats.
- Cook with olive, canola, seed, sesame, or peanut oil. Olive and toasted sesame are both excellent for salads. Pour in oil and vinegar (apple cider, wine, or lemon juice) to create quick and inexpensive dressings for your salads. Add a pinch of black pepper, garlic, paprika, or stevia to add flavor.
Part 3 of 3: Tracking Foods
Step 1. Adjust the portion size
This is not an easy job, also because they vary according to the product. One slice of toast can match one serving of cereal, but one cup of breakfast cereal might be double the recommended serving. So the best way to go is to look at the food you eat most often and weigh it to figure out what your usual portion is. At this point you just have to compare the data with the recommended values and change the doses accordingly.
- If you find yourself consuming too large portions, you may decide to get smaller plates. You probably tend to overestimate the food you need if it is served in large plates.
- Consider purchasing a kitchen scale so you can measure the weight of the food rather than the volume. It is especially important for calculating the portions of pasta and cereals.
Step 2. Keep a food diary for everything you eat
If you write down every food you consume, it becomes easier to pinpoint the most problematic areas of your diet. Plus a diary helps you shop wisely at supermarkets and be more demanding when you go to restaurants. Set goals for yourself and work towards meeting them by helping yourself with the diary. Your doctor will probably want to know what and how much you eat when you go to their doctor's office for follow-up visits.
- Take a photo of the dish with your mobile phone and use it to write down what you ate later.
- Some people don't need to write down what they eat. If you haven't been advised to track your blood pressure, don't need to lose weight, or don't need to monitor the food you eat, talk to your doctor or therapist before you start tracking your meals.
Step 3. Cook from scratch
The simplest and cheapest way to eat well is to cook your own meals at home. Take some time on your off days to cook even for those times when you are very busy. Prepare large doses of rice and beans, soups and cooked vegetables and then store them in the freezer; it also freezes leftovers. Label all packages so you can be sure to consume them before they lose their flavor. In many cities there are cooking classes (sometimes even free); check if any are organized in your area as well.
Try to make most of the ingredients in your dishes from scratch. For example, if you want to make spaghetti, don't buy ready-made sauce. Buy tomatoes or peeled tomatoes, add onion and garlic, and make a delicious homemade sauce in minutes (let it simmer for best results)
Step 4. Stock up on healthy foods
To stick to a healthy, low-sodium diet, buy products that fit your dietary goals. Get fresh, seasonal produce if you can afford it. If you are issued food vouchers at work or if you have other discount vouchers or offers, take advantage of them to buy better quality products. Try to buy natural products in their simplest form as much as possible, even better if directly from the producer or at the farmer's market, such as fruit, vegetables, flour and raw meat.
- Don't forget to read the labels when purchasing packaged products. Make sure it says "low sodium" or "salt free". Compare the different products with each other and buy the one that contains the least amount of salt.
- Foods marked with "no added salt" or "unsalted" are not always sodium-free.
Step 5. Order your meals wisely
If you eat out, choose those restaurants where the food is made to order. Ask the waiter for a low-salt version. Also ask for toppings to be served separately and avoid ordering fried, stuffed or stir-fried dishes - choose boiled, broiled, steamed, roasted or baked. Places like fast food outlets rarely have low-sodium dishes.
- If you are in a fast food restaurant, ask for grilled chicken or a regular small burger instead of the cheeseburger or other over-processed food. Avoid drinks and do not choose the maxi versions of the menus.
- Use this strategy: Eat only half a serving. You could only have half a serving served and ask that the other half be kept for you to take away.
- Check if the menu is online before you go. You may also be able to find information about the nutritional content of the food you are going to eat at the restaurant in question.
Advice
- Track your progress by getting a blood pressure kit at home and keep it monitored at least once a week. Record the results in your food diary.
- Buy cookbooks dedicated to heart-healthy choices.
Warnings
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"Hypertensive crisis": be very cautious if your blood pressure is 180/110 or higher, as urgent medical attention may be needed. Rest and relax for a few minutes and measure your blood pressure again. If it's still very high, call 911 to have you rushed to the hospital. Do not you must drive and must not operate heavy or dangerous machinery. A hypertensive crisis can lead to loss of consciousness, stroke, heart attack, or kidney damage.
Symptoms of a hypertensive crisis may go completely unnoticed or manifest as severe headache, agitation, nosebleeds and shortness of breath
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High blood pressure can cause and contribute to life-threatening diseases:
- Diabetes (with all its life risks);
- Cardiovascular disease (hardening of the arteries);
- Blood clots
- Stroke;
- Enlargement of the heart (hardening / damage to the heart muscle);
- Heart attack;
- Dementia;
- Damage to kidneys, lungs and eyes.
