Hypertension, a disease in which blood pressure is above normal, is one of the leading risk factors among preventable causes of death in the world. It is thought that approximately 15-16 million people in Turkey have hypertension. Increased body weight is often accompanied by increased blood pressure. As the body mass index increases, the likelihood of hypertension also increases. At least 1/3 of patients with high blood pressure are obese. The risk of hypertension carried by obese individuals is 3 times higher than those with normal body weight
It can cause fatal effects in the human body by causing blockages and bleeding in the vessels of the eyes, kidneys, brain and heart. Blood pressure patients should lose weight in a healthy way by dieting. The nutrition program of high blood pressure patients should also be special.
The most important and basic need of the body on hot summer days is water. Even if you think that you do not sweat or lose water, the amount of water excreted through the skin, respiration, urine and feces due to air temperature and humidity is higher than normal. This loss, along with the loss of electrolytes, can cause headaches, weakness, fatigue and blood pressure imbalance.
Thanks to the Online Diet service, Özgür Diyet helps people who cannot be in social life due to the hot weather and who have discomfort outside due to blood pressure, with healthy nutrition prescriptions.
Recommendations;
- Nutrition plans of hypertension patients are simply; It should be low in saturated fat and cholesterol, rich in vegetables and fruits, low-fat milk and products, vitamins and minerals, and body weight should be kept at a level that does not exceed 15% of the desired limit.
- Overweight, a balanced diet. With a plan and regular physical exercise, when the Body Mass Index (BMI) is kept at 25, noticeable improvements can be seen in blood pressure and therefore blood pressure.
- Although salt is necessary for our body functions, too much of it is harmful. Therefore, cutting out salt completely is not only not correct but also not possible in practice. Sodium (Na) intake in hypertension patients is 1.5-2.5 gr. (4-6 grams of salt) should be kept between So, maximum one teaspoon of salt is allowed during the day. This intake is sufficient to compensate for the sodium found in foods. Salt should not be added to meals as it may cause salt, and if necessary, unsalted bread should be used.
- Many ready-made foods, especially bread, contain a significant amount of salt. Since packaged ready-made delicatessen products have high salt content, they should be avoided as much as possible. Because they contain saturated fat and salt, delicatessen products such as salami, soudjouk and sausages, pickled foods and sauces containing high amounts of salt, especially soy sauce, canned foods, cereals, pita bread, bread, pickles, nuts, beverages and mineral water should be avoided.
- Adequate fluid intake is important to prevent increased fluid and mineral loss. In addition, adequate fluid intake in every period of life plays an important role in the removal of toxins (harmful elements) formed in the body, the regular functioning of body functions, maintaining metabolic balance and the realization of many biochemical processes in the body. Therefore, at least 1.5-2 liters of water should be drunk every day, and beverages such as semi-skimmed milk, ayran and freshly squeezed fruit juice should be preferred instead of coffee, tea and carbonated drinks to meet fluid intake. You can understand whether you are getting enough water by checking the color of your urine. If your urine is close to colorless, fluid intake is sufficient; if it is dark yellow, it is insufficient.
- Even reducing fatty foods with high cholesterol and foods rich in saturated fats in your diet, and including fresh vegetables, fruits and low-fat daily milk and dairy products. It has a blood pressure lowering effect.
- Green leafy vegetables must be included in your nutrition program.
- It is important to consume fish rich in omega-3 at least twice a week. In this way, it becomes easier to balance your blood pressure.
- Garlic has blood pressure lowering properties as a food, so garlic can be consumed. Garlic reduces the formation of fibrin and plaque structures in the blood. Since it contains the substance ajoene, which prevents blood clotting, those at risk of bleeding should consume garlic carefully and avoid excessive consumption.
- Consuming foods rich in potassium has a significant effect on lowering blood pressure in both normal and high blood pressure patients. In addition to potassium, magnesium and fiber foods This effect can be strengthened by consuming �. Fruits such as bananas, apples, apricots, carrots, grapes, peaches and mangoes, which are rich in potassium, magnesium and fiber, as well as potatoes, tomatoes, fat-free tuna and low-fat yoghurt, should be consumed.
- Alcohol intake should be strictly limited. Drinking too much alcohol not only affects the liver, brain or heart, it can also cause increases in blood pressure. For this reason it is not recommended. 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 observed in societies due to alcohol consumption at a rate of 5%. If you insist on drinking alcohol, 1-2 glasses of white wine would be a good choice, but if there is dessert for dinner, one of the desserts or wine should be preferred.
- Smoking habit is also known. It is another very important factor that directly negatively affects blood pressure. Therefore, it is of great importance to stay away from smoking to keep your blood pressure balanced.
- Our body does not need dessert, but if you are going to eat it, ice cream, fruit desserts, sorbet are the best choices for summer. Desserts that are high in calories and contain refined sugar (sorbet). products (such as cakes, cakes, cookies, muffins, soft drinks and ready-made fruit juice) should be consumed as little as possible.
- When purchasing ready-made products, get into the habit of reading labels and choose your products from sodium-free or sodium-reduced products. Products containing less than 5 mg sodium in 1 serving are considered unsalted. Products containing less than 140 mg sodium in 1 serving are considered low sodium or low salt.
- 30-45 minutes at least 3-4 days a week. Regular exercise has significant effects on balancing blood pressure.
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