Proper Nutrition to Overcome High Blood Pressure
High blood pressure or hypertension is an increase in blood pressure that affects the function and structure of blood vessels. Hypertension can cause heart failure and coronary heart disease. One of the principles of therapy in hypertension is consuming proper nutrition. The type of diet recommended for hypertension is the dietary approach to stop hypertension or known by the abbreviation DASH.
The DASH diet is recommended by various health professionals, including the American Heart Association (AHA), to lower blood pressure and the incidence of heart disease. On the DASH diet, patients are advised to reduce the consumption of foods high in sodium, while the consumption of food sources of potassium, magnesium and calcium needs to be increased to help lower blood pressure. According to the AHA, the current recommendation for sodium consumption should be less than 2,300 mg or 5 g of table salt per day. For populations that are sensitive to the use of sodium, it is recommended that consumption does not exceed 1500 mg per day. According to the Centers for Disease Control and Prevention, the population that is said to be sensitive is people with hypertension and the elderly. Reducing sodium intake has been shown to significantly improve health. Several studies have shown that reducing sodium intake is also associated with preventing hypertension, lowering blood pressure, and preventing cardiovascular disease.
In general, in people who will undergo the DASH diet, it is recommended to increase the consumption of vegetables, fruit, low-fat dairy products, whole grains, chicken, fish, and nuts. Conversely, the consumption of foods that contain high fat and sugar, red meat, and soda should be avoided. It is recommended that you consume 4-5 servings of fruits and vegetables a day. In addition, consumption of omega 3 essential fatty acids containing EPA and DHA of 1 g/day also has benefits for heart health. To achieve this recommendation, it is recommended to consume fatty fish at least 2 times a week.
In addition to a healthy diet, maintaining an ideal body weight is also recommended to prevent or control blood pressure. Physical activity can help you lose weight, improve blood sugar control, lower cardiovascular risk factors, and improve fitness. Physical activity is any movement that increases energy expenditure. In people over the age of 18, it is recommended to do 150 minutes of moderate-intensity physical activity per week or 75 minutes per week of active aerobic movement or a combination of both. Pause between workouts of no more than 2 consecutive days.
If hermina's friends need the right guide for the DASH Diet, please consult a health specialist at the Hermina Podomoro Hospital Nutrition Specialist.