Introduction:
High blood pressure is a condition in which blood exerts more force on blood vessels as it flows through them. Diet is one of the many variables that influence blood pressure.
A high-fiber diet can help lower blood pressure. Let’s take a look at why fiber is important for people with high blood pressure – .
If you eat foods high in fiber, your risk of digestive problems will also decrease. This is because as fiber moves through your digestive tract, it removes other foods that may bind to it.
Researchers have found that consuming enough fiber can lower blood pressure. However, they don’t fully understand why this happens.
In addition to lowering blood pressure, fiber can also lower cholesterol, blood sugar, and improve digestion.
What is the recommended fiber intake?
For those under 50:
Women: 25 g per day
Men: 31-38 g per day
For those over 50:
21 g per day
In a study published in the Journal of Hypertension, researchers analyzed 25 studies in which people with high blood pressure were given a high-fiber diet. Their diet included plenty of whole grains, fruits, vegetables, and fiber-rich foods.
They found that adding more fiber to their diet could lead to a reduction in blood pressure (both systolic and diastolic).
You can include a few high-fiber items in your diet.
• Peanut butter with nuts
• Pecime nuts
• Toasted whole grains
• Oatmeal mixed with bananas, nuts, and walnuts
Create a heart-healthy meal plan.
Here are some ways to enjoy this fruit.
Home-cooked meals. Cooking at home can save you money and reduce your sodium intake.
Read the book See my favorite tips. Avoid sugary drinks, which can increase dehydration. Marnad recommends reading nutrition labels to understand what they say. How.
Low-fat Less than 0.5 g.
3 teaspoons of fat.
25% less oil than regular.
No tap water. up to 5 mg per day.
Cut back on your daily consumption to 35 mg
25% less than the previous low-fat model
50% less than real meat.
It is possible for low-salt veggies to have a trace amount of salt, but they can also have a trace quantity of salt. Avoid processed foods. Processed foods are high in saturated fat, oil, and protein.
Use vinegar instead of salt and sugar. salt water, salt “Use low-fat foods like skin,” Marnid said. They can be found in most supermarkets and health food stores.
Consider the DASH diet. If high blood pressure is affecting your health, you may want to consider getting tested. You can use the DASH scale, which was developed by the National Heart, Lung, and Blood Institute, part of the National Institutes of Health, to create a scale for lowering blood pressure. This is a pediatrician.
Fruits, vegetables, and whole grains.
Protein Fish, chicken, and nuts are higher in fat than red meat.
Low-fat or low-fat diet. These foods are rich sources of minerals, such as calcium.
Meat and dairy products and drinks. These foods can cause weight gain.
Avoid alcohol and beer. Avoid sugary drinks and
