Blood pressure is the pressure of blood on the arteries. The pressure when the heart beats is systolic blood pressure; The pressure when the heart is at rest is called diastolic blood pressure. The situation when any of the major or minor pressure is higher than normal is called HYPERTENSION. Although hypertension is mostly genetic, age and weight are the most important risk factors.
High blood pressure is a very common condition in society. One in every three adults in Turkey has hypertension. Since hypertension is a chronic disease directly related to nutrition, it can be controlled with nutritional therapy and lifestyle changes.
NUTRITION AND LIFESTYLE CHANGE
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Reducing body weight to a level that does not exceed 15% of the desired limit.
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If there is a family history of hypertension, it is recommended to keep the BMI between 20-25. Noticeable improvements in blood pressure can be seen when the BMI is kept at the 25 limit within the targeted period with overweight, a balanced, low-energy diet and regular physical exercise.
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Sodium, i.e. salt intake, 1.5- 2.5g. (4-6 grams of salt) should be kept between To ensure this intake, salt should not be added to meals, and daily salt consumption should not exceed 1 teaspoon. Additionally, salty and pickled foods should be avoided.
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Alcohol intake should be limited. Women should not drink more than 1 drink, and men should not exceed 2 drinks, provided that it is at most 2-3 times a week. Because the effect of alcohol on blood pressure is higher in women. Hypertension is seen in societies due to alcohol consumption at a rate of 5%.
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Butter, clarified butter, tallow and solid margarines, which contain high amounts of saturated fatty acids, should not be used. Olive oil and other vegetable oils should be preferred frequently.
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Green leafy vegetables should definitely be included on our table. Foods such as cress, arugula, green onion, parsley, dill and thyme compensate for this deficiency with their intense taste when the salt in the meals is reduced. should avoid consuming these products.
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Products that are high in calories and contain refined sugar (such as cakes, cookies, cupcakes, soft drinks and ready-made fruit juice) should be consumed as little as possible.
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Salami and sausages contain saturated fat. One should stay away from delicatessen products such as sausages, pickled foods and sauces containing high amounts of salt.
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One should try to consume fish rich in omega-3 at least twice a week. During the summer months, the need for omega-3 should be met from vegetable oils such as hazelnuts, almonds and walnuts.
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Regular exercise of 30-45 minutes should be done at least 3-4 days a week.
If you are an individual with hypertension, you should make proper nutrition a lifestyle, if you are overweight, you should reach your ideal weight, and in addition, you should definitely include sports in your life to improve your quality of life.
When your habits begin to change, your body and health will respond. Remember, your health is very valuable, do your best to protect it.
STAY HEALTHY…
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