ماذا تأكل أو لا تأكل مع ارتفاع ضغط الدم (ارتفاع ضغط الدم)

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ارتفاع ضغط الدم, أو ارتفاع ضغط الدم, يلمح لوزن الدم ضد فواصل الممر الخاص بك. بعد فترة من الزمن, ارتفاع ضغط الدم يمكن أن يسبب أذى المنطلق يطالب مرض الشريان التاجي, عدوى في الكلى, السكتة الدماغية, وقضايا مختلفة. ارتفاع ضغط الدم وأحيانا يسمى الجلاد بلا ضجة لأنه يسلم أي آثار جانبية ويمكن أن تذهب دون أن يلاحظها أحد - ودون علاج - لفترة طويلة من الوقت. كما هو مبين من قبل مراكز السيطرة على الأمراض والوقاية منها (CDC), متوقعة 75 مليون أميركي لديهم ارتفاع ضغط الدم. العديد من العوامل الخطر لارتفاع ضغط الدم هي من التحكم الخاصة بك, فمثلا, عمر, تاريخ العائلة, جنس, والعرق. وليكن ما يكون, وهناك بالإضافة إلى العوامل التي يمكن التحكم, فمثلا, ممارسة الرياضة وتناول روتين. روتين الأكل للحصول على 110 على 60 ضغط الدم يتكون من النظام الغذائي لارتفاع ضغط الدم التي يمكن أن تتيح التحكم لسلالة الدورة الدموية غنية بالبوتاسيوم, المغنيسيوم, والألياف وانخفاض في الصوديوم.

ماذا نأكل ارتفاع ضغط الدم?

  1. خضار ورقية

البوتاسيوم يساعد الكليتين على التخلص من المزيد من الصوديوم عن طريق البول عند تناول الطعام مع ارتفاع ضغط الدم. وهذا بدوره يخفض ضغط الدم. كرنب, الخس, اللفت الأخضر, السبانخ هي واحدة من أفضل الخضار الورقية الخضراء لزيادة كمية البوتاسيوم في الجسم. الخضار المعلبة في كثير من الأحيان قد أضافت الصوديوم. لكن الخضروات المجمدة تحتوي على العديد من المغذيات والخضروات الطازجة, وأنها أسهل لتخزين. يمكنك أيضا مزج هذه الخضار مع الموز والحليب الجوز لصحة جيدة, عصير الأخضر الحلو.

  1. التوت

التوت, خصوصا التوت, هي غنية في مركبات طبيعية تسمى الفلافونويد مما يجعله الأفضل بين الأطعمة ارتفاع ضغط الدم لتناول الطعام. توت, توت العليق, والفراولة هي سهلة لإضافة إلى النظام الغذائي الخاص بك لخفض ضغط الدم. يمكنك وضعها على الحبوب أو الجرانولا في الصباح, أو الاحتفاظ التوت المجمدة على يد لحلوى سريعة وصحية.

  1. جذور الشمندر

Beetroots على نسبة عالية من أكسيد النيتريك, which can help open your blood vessels and lower blood pressure. You can juice your own beets or simply cook and eat the whole root in salads. Beetroot is scrumptious when simmered or added to blend fries and stews. You can likewise heat them into chips. Be watchful when taking care of beets — the juice can recolor your hands and garments.

  1. Skim milk and yogurt

Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.

Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better is the النظام الغذائي لارتفاع ضغط الدم.

  1. Oatmeal

Cereal possesses all the necessary qualities for a high-fiber, low-fat, and low-sodium approach to bring down your circulatory strain. Having oats for breakfast is an incredible method to fuel up for the day.

Overnight oats are a prominent breakfast choice. To influence them, to drench 1/some moved oats and 1/some nut drain in a jug. Early in the day, blend and include berries, granola, and cinnamon to taste.

  1. Bananas

Eating nourishments that are rich in potassium is superior to taking supplements. Cut a banana into your oat or oats for a potassium-rich expansion. You can likewise take one to oblige a bubbled egg for a snappy breakfast or bite.

  1. Fish

Fish are an awesome wellspring of lean protein in terms of تناول الطعام مع ارتفاع ضغط الدم. Greasy fish like mackerel and salmon are high in omega-3 unsaturated fats, which can bring down circulatory strain, diminish aggravation, and lower triglycerides. Notwithstanding these fish sources, trout contains vitamin D. Nourishments infrequently contain vitamin D, and this hormone-like vitamin has properties that can bring down circulatory strain.

One advantage of getting ready fish is that it’s anything but difficult to flavor and cook. To attempt it, put a filet of salmon in material paper and season with herbs, lemon, and olive oil. Heat the fish in a preheated stove at 450°F for 12-15 الدقائق.

  1. بذور

البذور غير المملحة على نسبة عالية من البوتاسيوم, المغنيسيوم, والمعادن المختلفة المعروفة لتخفيف الضغط في الدورة الدموية. نقدر ¼ قدر من عباد الشمس, يقطين, أو البذور اسكواش كما عاب بين عشاء.

  1. الثوم والأعشاب

يأخذ مراجعة واحدة علما أن الثوم يمكن أن يساعد على تقليل ارتفاع ضغط الدم عن طريق توسيع قياس أكسيد النيتريك في الجسم. أكسيد النيتريك السلف توسع الأوعية, أو زيادة من طرق الإمداد, لتقليل الضغط في الدورة الدموية.

Fusing tasty herbs and flavors into your everyday eating regimen can likewise enable you to curtail your salt admission. Cases of herbs and flavors you can include incorporate basil, cinnamon, thyme, rosemary, and that’s only the tip of the iceberg.

  1. Pistachios

Pistachios are a solid method to diminish circulatory strain by decreasing fringe vascular protection, or vein fixing, and heart rate. One investigation found that an eating regimen with one serving of pistachios daily lessens pulse.

You can fuse pistachios into your eating routine by adding them to outsides, pesto sauces, and plates of mixed greens, or by eating them plain as a bite.

  1. Olive oil

Olive oil is a case of a sound fat. It contains polyphenols, which are irritation battling aggravates that can help diminish pulse.

Olive oil can enable you to meet you a few day by day servings of fat which makes it considerable among other الأطعمة ارتفاع ضغط الدم لتناول الطعام. It’s additionally an awesome contrasting option to canola oil, spread, or business serving of mixed greens dressing.

  1. الرمان

الرمان هي نتاج طبيعي الصوت الذي يمكن أن نقدر الخام أو عصير. واحدة التحقيق يفترض أن شرب بعض الضغط الرمان مرة واحدة كل يوم لمدة شهر تمكن السفلي لنبض على هنا والآن.

عصير الرمان رائع مع وجبة فطور صلبة. تأكد للتحقق من محتوى السكر في عصير المكتسبة محليا, كما السكريات الإضافية يمكن أن تشويه سمعة المزايا الطبية.

ما لا تأكل في ارتفاع ضغط الدم?

1. Sodium and Salt

في حالة الشك, sodium admission is prescribed to under 2,300 milligrams for every day. If it exceeds then it becomes one of the food to avoid in high blood pressure. On the Nutrition Facts mark, take a gander at the Percent Daily Value (%DV) – 5% DV or less of sodium per serving is low while 20% DV is viewed as high. Breaking point the salt shaker and these high sodium sustenances that expansion circulatory strain:

2. Canned Beans

Canned beans can be stacked with sodium for conservation purposes. In the case of buying canned beans, flushing the beans with a colander and water can help wash away a large portion of the salt.

3. Premade Soups

Regardless of the advancement of nutritious veggies, soups can be stacked with salt and sodium. Furthermore, not at all like canned beans, soups can’t be flushed to decrease salt substance. While picking soups, endeavor to discoverlow in sodiumordiminished saltitems or exploit the sustenance certainties name.

4. Canned or Bottled Tomato Products

Tomato sauces, glues and ketchups are frequently stacked with salt. Make your own items with new or washed, canned tomatoes for fixing and salt control.

5. Processed Meats

Prepackaged meats, including breakfast wieners and sausage, have a tendency to be stacked with sodium. Notwithstanding the doubt that store meats, فمثلا, turkey, might be a lean protein source, included salt is normal. Dodge the concealed sodium by obtaining specifically from the butcher as opposed to in the food merchant refrigerated area.

6. Solidified Meals

Dinners found in the cooler areapizzas, chicken fingers and individual solidified coursesare stacked with undesirable fixings, as well as loaded with sodium. Indeed, even the publicizedsoundsuppers have a tendency to contain high measures of sodium.

7. Sugar

This is the main food to avoid in high blood pressure. Sugar is found in a wide-assortment of sustenances, either normally or misleadingly included. It is basic to lessen items stacked with included sugars, as they basically offer just calories and add to weight pick upoverweight and hefty people have an expanded danger of growing hypertension. The American Heart Association (AHA) prescribes a greatest included sugar admission of 37.5 grams (or 9 teaspoons) for men and 25 grams (6 teaspoons) every day. Included sugars are regularly found in:

Confection basically offers simply calories and sugar while spiking sugar levels. Avoid sugary suckers and pieces of candy and select normally sweetened natural products rich in fiber and potassium, a basic supplement that has demonstrated a deterrent part in hypertension.

Sodas supply simply sugar and calories the way sweet does. One can (or 12 liquid ounces) of pop by and large contains more than 9 teaspoons of sugar, or 39 add up to grams.

Doughnuts, cakes and treats are stacked with sugar alongside fat. The mix may add to weight pick up in unreasonable sums. Decrease the utilization of these items and hold segment and serving sizes under tight restraints.

8. Sauces

Sauces and toppings can be a one-two punch with regards to its creation of both salt and sugarketchup is a famous fixing for providing high measures of both. Season items with crisp herbs or make certain to keep sums in little segments if utilizing plunges or sauces.

130 على 90 blood pressure:

Ifthe top number(systolic pressure) is 130 and the bottom number (diastolic pressure) is 90, it shows that your blood pressure is a littleexceeding average. Specifically, 130 على 90 blood pressure means that you have pre-hypertension.

110 على 60 blood pressure:

Blood pressure 110, 60 reading is generally considered safe. It’s lower than the suggested 120 على 80, so you’re well. Keep in mind that if your systolic pressure goes below 90, or if diastolic pressure goes below 60, it could mean low blood pressure (hypotension).

BP 90 على 50:

90/60 typicallylabels low blood pressure, or what’s called hypotension, meaning the pressure in your arteries is at the lower end of what’s reflected normal. Some people with blood pressure are may be prone to weakness or fainting, but many people feel just fine.

If you are having BP 90 على 50 or if you are feelingill, call your doctor for advice, especially if the low blood pressure is unusual for you.

Normal BP range:

Normal blood pressure is vital to life. Without the pressure that militaries our blood to run around the circulatory system, no nutrients or oxygen would be transported through our arteries to the organs and tissues.

An optimal blood pressure level is a reading under 120/80 mmHg. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high range. Your doctor will advise what your ideal blood pressure should be based on your circumstances.

How to maintain normal blood pressure?

To maintain a healthy blood pressure, keep the following healthy-living practices in mind:

  • Eat healthy foods from all of the five food groups:fruits, vegetables, breads, منتجات الألبان, meat and fish. Eating healthy foods may help you feel better and have more energy. Ask your doctor if you need to be on a special diet.
  • Drink 6 إلى 8 cups of liquid each day: Follow your doctor’s advice if you must change the amount of liquid you drink. Good liquids to drink are water, juices and milk. Limit the amount of caffeine you drink, such as coffee, tea and soda.
  • Talk to your doctor before you start exercising: Together you can plan the best exercise program for you. It is best to start slowly and do more as you get stronger. Exercising lowers blood pressure,makes the heart sturdier and keeps you healthy.
  • You should never too late to quit smoking, if you smoke: Smoking harms the heart, lungs and the blood. You are more likely to have a heart attack, lung disease and cancer if you smoke. You will help yourself and those around you by quitting smoking. Ask your doctor for more facts on how to stop smoking, if you are having trouble in quitting.
  • Stress may slow healing and cause illness later: Since it is hard to avoid stress, تعلم كيفية السيطرة عليه. تعلم طرق جديدة للاسترخاء (التنفس العميق, ارخاء العضلات, التأمل أو الارتجاع البيولوجي). التحدث مع طبيبك حول الأمور التي كنت مستاء.