Eating habits to control high blood pressure

High blood pressure know around the world as a silent killer. Like many other countries in Bangladesh, a large number of people suffer from high blood pressure. It is essential to follow the proper lifestyle to control it. This is because a healthy lifestyle and proper eating habits can reduce the risk of high blood pressure.

Foods that raise high blood pressure

Most of the studies have shown that being overweight increases the risk of high blood pressure. Therefore, those who have or are likely to have high blood pressure must take steps to control weight. The first thing to limit from the food list is the intake of sodium. By sodium, we usually mean salty foods. No more than four or five grams or one teaspoon of salt should be used in the daily diet. Eating salt on the leaves should be avoided. Many people think that frying salt does not harm it. The idea is entirely wrong. Besides canned food, processed or processed foods, red meat, fast food should be avoided. Salt use in most pickles and chips. So these should be eliminated. Caution should be exercised in consuming caffeinated foods.

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To avoid high blood pressure, we should follow a Food diet.

Many people consume six to seven cups of caffeine a day, such as tea and coffee. Do not drink more than two to three cups of caffeine a day. In addition to eliminating sodium from the diet, potassium, magnesium, and fiber should be included in the diet. These help in controlling high blood pressure. According to the American Heart Association, potassium-containing foods reduce the effectiveness of sodium. Increasing the amount of potassium in the diet can help control high blood pressure. Generally, some vegetables, including coconut water, banana, tomato, have more potassium. Magnesium and fiber foods such as lemon, grapefruit, guava, mango, apple, orange, malt, pomegranate, banana, cabbage, cauliflower, pear, mushroom, dark green leafy vegetables, papaya, etc. should be included in the food list every day. Almonds, turnips, linseed, dark chocolate, and kale also work well to reduce high blood pressure.

Habits that increase the risk of high blood pressure threefold

Almonds are also very effective. But roasting nuts or sprinkling salt on them will increase the pressure instead of decreasing it. According to the American Heart Association, sour yogurt helps reduce the risk of high blood pressure in women. That’s why you can include sour yogurt in your food list. Regular physical activity every day helps control high blood pressure as well as weight loss and stress management. Lack of adequate sleep and rest increases the risk of high blood pressure. That is why sufficient sleep and rest are essential. Smoking and drinking alcohol should be avoided. Must be free from stress, anxiety, and depression. Because they increase the risk of high blood pressure.

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