Currently, hypertension and obesity are health challenges faced by the people of Indonesia. Both are not only experienced by adults, but also children. To prevent this, you need to implement a healthy diet for yourself, family members, and children. Set lifestyle and eating by DASH, or Dietary Approaches to Stop Hypertension, as shown below.
Limit consumption of salt or sodium. You are advised to consume 2,300 mg / day or less as recommended by the American Heart Association, which is only 1500 mg / day.
Eat more whole grains, choose whole grains because it contains more nutrients and fiber. You could also replace white rice with brown rice.
Multiply the intake of fresh vegetables such as carrots, broccoli, and avoid the assumption that the vegetables only complementary foods alone.
Replace a snack with fruit that includes practical and easy meals provided. In addition, the fruit also contains many nutrients such as fiber, potassium, magnesium, and of course, low in fat.
Add milk products such as cheese, yogurt, and milk is a source of calcium in your daily consumption.
You may eat meat, poultry, and fish, but note types, as well as portions. Preferably, skinless chicken meat and types of fish, such as salmon and tuna, because of the high omega 3 can help lower cholesterol.
Fat can help the absorption of vitamins and form the immune system. However, if excessive, will cause heart disease. To that end, limit consumption of fats and oils.
Limit your sugar intake and consumption of low-fat foods. Also avoid excessive consumption of alcohol and caffeine because it can increase blood pressure.
The combination of maintaining a healthy diet and exercise can accelerate the process of blood pressure reduction.
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