What to eat to prevent or control high blood pressure

To control blood pressure, it is very important to eat healthy food, calculate calories and calculate how much you are eating. As a result, not only is blood pressure under control, but it is also possible to reduce the amount of medication you are taking. How? Let's not look.

                         

Calculate and eat

Many people do not know how many calories they are consuming daily. They often complain that they are not losing weight at all, regardless of what they eat.

So it will be easier to calculate the amount of calories in your food at the end of the day by writing down what you are eating and how much you are eating every day, just as you can understand how much you can control your weight and blood pressure by reducing how much you eat.

Avoid salt or sodium
High salt or sodium foods raise blood pressure in most people. So the less salt or sodium you eat, the easier it will be to control your blood pressure.

You can do the following to reduce the amount of sodium in the diet.

Start writing a food diary to keep track of how much salt you are eating.

 Try to eat 2300 mg or less than 1 teaspoon of salt daily. Talk to your doctor about whether you will have any problems if you take less than 1500 mg.

 When buying food, read the contents of the packet carefully.

. Buy foods that consume less than 5 percent sodium daily.

. Avoid foods that consume more than 20 percent sodium daily.

Avoid processed foods, ready-to-eat or prepared foods, fast food.

Find out what to eat

Foods rich in potassium, magnesium and fiber help control blood pressure. Fruits and vegetables are high in potassium, magnesium and fiber and low in sodium. Eating whole fruits and vegetables is better than eating juice because it eliminates fiber from the food. Also nuts, grains, pulses, meat without fat, chicken are good sources of magnesium.

If you want to take more potassium, magnesium and fiber with food, you should eat the following foods.

1. Apple
2. প্র Apricot
3. Banana
4. • Turnip
5. Broccoli
6. Carrots
7. That barb
8. Dates
9. Grapes
10. Peas
11. • Mango
12. Watermelon
13. Orange
14. Pitch
15. Pineapple
16. Potatoes
17. Raisins
18. Spinach
19. Strawberries
20. Tomatoes
21. Tuna fish
22. Fat free yogurt

Start your diet with the help of your doctor or nutritionist. They will be able to calculate based on your weight how many calories you should eat daily to maintain or control proper weight. Arrange your diet with the food of your choice according to their advice.