• In the treatment of hypertension, body weight must reach the desired level.
• If there is a family history of hypertension, Body Mass Index (BMI) must be kept within normal ranges.
• A balanced diet and regular physical activity An improvement in blood pressure can be observed when activity and BMI are kept within normal ranges.
• Alcohol intake must be strictly limited. Women should not exceed 1 glass and men should not exceed 2 glasses and should adjust this intake to be only 3-4 days a week.
• Sodium intake should be kept between 1.5-2.5 g (4-6 g salt). . In order to achieve this intake, salt should not be added to the meals, and unsalted bread should be used if necessary.
• Flavoring foods such as mint, parsley, thyme, dill, lemon juice, onion rich in potassium can be used in meals.
• The use of garlic is recommended for individuals with hypertension. You can also consume yogurt with garlic to strengthen your calcium intake.
• Butter, clarified butter, tallow and solid margarine, which contain a lot of saturated fatty acids, should not be used.
• Green leafy vegetables should definitely be included in the nutrition program. .
• Regular physical activity is important in the treatment of hypertension as well as in the prevention of all diseases. For this reason, it is very important to do moderate-paced exercise at least 3 days a week.
• Consuming fish at least 2 times a week or using fish oil supplements plays an important role in blood pressure control. prefer.
• Avoid high-sugar foods (cake, ice cream, sorbet, soft drinks, fruit juices).
• Prefer fruit, raw vegetables, oil-free, unsalted popcorn as snacks.
• Processed delicatessen products such as ham, salami, pickled foods (such as pickles, vegetables, olives), and Limit sauces (ketchup, mustard, etc.).
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