The DASH diet or blood pressure diet is a dietary principle that may be suitable for those who want to control their blood pressure and maintain their health in the long term. It may help reduce the risk of chronic diseases from high blood pressure (Hypertension). Blood pressure diet should be low sodium, no saturated fat, and contain nutrients such as potassium, calcium, and magnesium. In addition to helping to reduce blood pressure, it may also help to reduce cholesterol and fat in the blood, as well as help to lose excess weight.

What are foods that lower blood pressure?

Dietary Approaches to Stop Hypertension Diet (DASH Diet) is an eating plan that focuses on treating or preventing high blood pressure. People who eat the DASH diet can eat a variety of foods as usual, but may need to reduce or avoid foods high in sodium, cholesterol, and saturated fat, and increase the proportion of foods high in potassium, calcium, magnesium, and dietary fiber, emphasizing vegetables, fruits, whole grains, etc. ทางเข้า ufabet Dietary Approaches to Stop Hypertension Diet (DASH Diet) is an eating plan that focuses on treating or preventing high blood pressure. People who eat the DASH diet can eat a variety of foods as usual, but may need to reduce or avoid foods high in sodium, cholesterol, and saturated fat, and increase the proportion of foods high in potassium, calcium, magnesium, and dietary fiber, emphasizing vegetables, fruits, whole grains, etc.

Examples of foods that lower blood pressure

• Apricot
• Avocado
• Cantaloupe
• Prunes
• Chinese kale
• Sweet orange
• tomato
• Legumes such as almonds, walnuts, peanuts and pecans
• Meat without skin and fat
• Fish meat
• egg
• Low-fat or skim milk and dairy products
• Whole grains such as barley, millet, brown rice, oats, and quinoa
• Good oils and fats such as olive oil, canola oil, soybean oil, peanut oil, safflower oil, fish oil.

Foods to avoid when you have high blood pressure

Foods to avoid when blood pressure is high are foods high in sodium and foods high in fat. This is because the sodium in the food you eat will cause the amount of sodium in your body to be out of balance. The body will produce more water, causing edema. This causes the blood vessel walls to be pressured more, causing blood pressure to rise. The general public should not consume more than 2,300 milligrams of sodium per day. People with high blood pressure or at-risk diseases such as diabetes, kidney disease, and people aged 50 years and over should not consume more than 1,500 milligrams of sodium per day (less than 1 tablespoon).

High-fat foods increase bad cholesterol (LDL) and decrease good cholesterol (HDL), causing fat to accumulate in the blood vessels, causing less blood to flow and the heart to work harder to pump blood to nourish different parts of the body, increasing the risk of high blood pressure and other chronic diseases such as heart disease, cerebrovascular disease, and type 2 diabetes.

Examples of foods to avoid when you have high blood pressure may include the following:

• Trans fats such as margarine, white butter, non-dairy creamer, whipped cream, bakery products such as donuts, cookies, pies, cakes
• Saturated fats such as palm oil, coconut milk, animal fat, fatty meat and skin, butter, cheese.
• Red meat : Red meat such as pork, beef, and lamb tends to be high in saturated fat, which increases the risk of cholesterol buildup in the blood. It may also be contaminated with red meat accelerators or hormones that can have negative effects on the body.
• Processed meats such as ham, bacon, salami, pork rolls, fermented pork, Chinese sausage, canned meat
• Refined carbohydrates such as white rice and bread, because they have been refined and contain less fiber, are digested and absorbed into the bloodstream quickly, causing blood sugar levels to spike suddenly.
• Sugary drinks such as soft drinks, iced tea, bubble tea, soda, green tea, cocoa, and whipped cream milkshakes