Hypertension is when the systolic blood pressure is 140 mmHg and above or the diastolic blood pressure is 90 mmHg and above in an adult individual, when measured at least twice on different days. Normal values for blood pressure are systolic blood pressure below 120 mmHg and diastolic blood pressure below 80 mmHg.
In a study conducted in our country, the prevalence of hypertension in the population over the age of 18 is 27.5% in men and 36% in women. 1 was found. It is seen that people with hypertension are 3-4 times more likely to develop coronary heart disease and 7 times more likely to have a stroke than those with normal blood pressure.
DASH (Dietary Approaches to Stop Hypertension) diet, that is, approaches effective in reducing hypertension, has been used as nutritional therapy in recent years. According to studies, blood pressure can be reduced with a suitable nutrition plan. In the nutritional treatment of hypertension; A nutritional treatment rich in fiber, magnesium, potassium and calcium is applied. At the same time, the purpose of this nutrition plan is; While reducing the amount of sodium taken with food, it is also planning an adequate and balanced diet for adults.
Nutritional Therapy Recommendations
Sodium intake should be kept between 1.5-2.5 grams (4-6 grams of salt) . To ensure this intake, salt should not be added to meals and salty and pickled foods should be avoided.
There should be a plan that is low in saturated fats, cholesterol and solid fats, and includes olive oil and other vegetable oils.
Flavoring foods such as potassium-rich mint, parsley, thyme, dill, lemon juice and onion can be used in meals.
There should be a diet rich in fruits, vegetables, milk and dairy products. Whole grain products, fish, poultry and oil seeds (such as hazelnuts, almonds) should be preferred.
Alcohol intake should be strictly limited. Women should not exceed 1 glass of alcohol and men should not exceed 2 glasses, provided that it is at most 2-3 times a week.
Products that are high in calories and contain refined sugar (such as cakes, cookies, muffins and ready-made fruit juice) should be consumed as little as possible. should be consumed. Weight control is also important.
Some of the works done According to studies, if body weight is above normal, 10% weight loss can help lower blood pressure.
Regular physical activity is important in the treatment of hypertension as well as in the prevention of all diseases. For this reason, it is of great importance to do moderate exercise at least 3 days a week.
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