Blood pressure is a dangerous disease that often has no symptoms in its early and often occurs when it is too late, so it is very important to know and take steps to prevent it. The idea is to have a normal blood pressure of 120/80 when you have sustained values of 140/90 or more, it is called hypertension, a disease that if left unchecked, is the increased risk of cardiovascular disease.
Factors that increase the likelihood of developing hypertension as they are being over 60 years of age, heredity, obesity, cholesterol and triglycerides, diabetes mellitus, physical inactivity, and smoking.
Control of this disease is based on positive changes in lifestyle, such as:
- Lose weight (at least 10%)
- Avoid the maximum consumption of packaged and processed foods containing sodium. You need to read labels and choose those that have 140 mg or less sodium per serving. Do not drink more than 5 servings a day.
- For cooking, use seasonings such as garlic, celery, onion, chile, cilantro, and many others. Avoid soups, ice cubes, and bottled sauces as they are high in sodium.
- Maintain a balanced diet that includes at least 2 cups of fresh vegetables and 3 servings of fruit a day.
- Being physically active for 30 minutes a day 5 or 6 times a week.
- Do not eat often in restaurants because the food in these places is usually very high in sodium. If it does, look for healthier alternatives.
- NO SMOKING
- Managing stress
- Attend regular medical checks and take medications that indicate professional promptly.
What to eat? Here are some sample menus for someone with hypertension:
- Skim milk porridge with grated apple and cinnamon. Coffee or tea without sugar or sweetener
- Dietary yogurt with chopped papaya and bread with jam light. Coffee or tea without sugar or sweetener.
- Beef fajitas with peppers and onions. Brown rice and black beans. Cabbage and tomato salad. The half cup of chopped papaya.
- Steamed fish with scallions and red pepper. Mashed potatoes. Lettuce and tomato salad with vegetables like carrots and broccoli and olive oil dressing and vinegar.
- Pita stuffed with shredded chicken, lettuce and tomato, shredded carrots and light mayonnaise.
- Shredded beef tacos with tomato. Coleslaw, tomato, and cilantro with lemon
Unsalted peanuts, 1 / 2 cup of chopped fruit, light yogurt, fat-free popcorn, soda crackers with cheese, toast with light margarine and cinnamon, skim milkshake with strawberries, bananas, and papaya.
The options given here are general recommendations but does not replace medical advice as each case is different and why you should always seek the guidance of health specialist.