Nutrition at a glance
Reduce your weight slowly – the individual normal weight range (BMI <25) can be achieved by restricting sugar-and fat-rich foods . Even a weight loss of 5 kg will usually already in a significant reduction in blood pressure! Salt as little as possible – the salt intake should be 5 – 6 grams per day exceed in any case Potassium has a hypotensive effect as antagonists of sodium. An increased consumption of fruits, vegetables and salads increased potassium intake. This recommendation is not valid with renal dysfunction, as this could lead to a pathological increase of potassium in the blood (hyperkalemia). Beware of the mineral waters, keep an eye on the sodium content!
Avoid alcoholic beverages on a voluntary basis. Small amounts of alcohol, e.g. 1 small glass of wine a day are, after consultation with the attending physician, a tolerable daily intake.
Switch to decaf coffee. Coffee beans to a maximum of 1-2 cups per day reduced.
Tips on nutrition for high blood pressure
The salt restriction means certainly the biggest change in eating habits. But the taste buds adapt happily within a short time to the “new” conditions.
The favorable combination of plenty of potassium and low sodium is found in fresh vegetables, salads, fruit, potatoes, cream cheese, whole grains, fresh herbs, fruit juices, teas and mineral waters. By appropriate methods of preparation of the natural taste of food is supported:
Fry the onions and garlic give appropriate foods (such as goulash) the desired savory seasoning.
The Romans in cooking pot or in the film points out the natural flavor of the fried food. Roasted products, caused by frying or grilling intensify the flavor.
A generous use of fresh, frozen or dried herbs are the best spicy food every note.
The Einbeizen or marinating meat and fish in herbs and spices, lemon juice or various oil and vinegar gives each dish a unique taste.
Common salt is one of the oldest preservatives. For this reason, all industrially prefabricated meals a high salt content. These include convenience foods such as sauces, soups, salads (frozen, as canned, dried or product in the can), meat and canned fish, cheese, sausage, smoked and cured meats. Of these products, you should eat as little as possible, it would be best to avoid them altogether. The best option is to reduce salt !