What is your responsibility, against your health, your family and community health?
With respect to the following recommendations, take care of your health and your family health.
High blood pressure often has no symptom that is why it is dangerous.Many people are suffering from high blood pressure, but they are not aware of it.
Blood pressure should be checked regularly in order to avoid hypertension. When you become aware of hypertension, you can reduce its risk and have a healthier life.
Reduce the consumption of salty food (Salted meat, canned food, hamburgers, sausages, canned vegetables, crackers, chips, snacks, pickles, salted and smoked fish, canned soup, , salty nuts, etc).
Eat low-fat milk and dairy products (Less than 2/5% fat). Due to the efect of reduction of fat intake on body weight, a fat-restricted diet is necessary for preventing and controlling high blood pressure.
Consumption of ghee (animal oil) such as tallow, tail fat or butter should be less and replace with liquid vegetable oils such as corn oil, rapeseed and sunflower oils.
In between meals (as snacks) instead of consuming junk foods, pretzels and other salty snacks, we should use the nuts (Almonds, pistachios, hazelnuts, walnuts, which are not roasted and are unsalted), low-fat yogurt, unsalted corn, fruits and vegetables.
Since cereals, bread and pasta made from whole wheat contain fiber, vitamins and minerals such as potassium, we should use them.
In order to improve the taste of food and reduce salt intake, it is necessary to replace the salt with spices such as fresh or dried aromatic herbs (Mint, savory, tarragon, and basil) or Garlic, fresh lime and citrus juice.
Fresh chicken, fish and lean meat should be used instead of smoked, canned or processed food.
Note the amount of sodium during purchasing prepared food (ready meals) like canned food, most of sauces, a variety of salted, pickles or fried or packing snacks.
Eating at restaurants should be limited as much as possible. To improve the taste of the food salt and plenty of oils are used in such places.
Walking is very effective in lowering blood pressure and preventing its occurrence. 30 minutes of brisk walking is recommended every day for weight control and prevention of hypertension.
Use seasoned instead of salt while eating.
Rinse canned foods, such as peas to decrease the amount of sodium (salt) in it.
Prepare food in boil, steam or grill form and prevent frying them.
Try to eat more fiber foods such as vegetables, fruits, wholemeal breads, cereals and grains.
For the prevention of high blood pressure, carefully note the amount of sodium listed on food package labels. The scientific name of salt is sodium chloride and instead of salt,sodium is inserted on the labels of food.
For the prevention of high blood pressure, carefully note the amount of sodium listed on food package labels.
Use raw and not roasted nuts and dried fruits.
In order to avoid getting used to salty foods, do not add salt to the infant food.
Eat five times fruits and vegetables per day.
Eat fish and seafood at least twice a week.
When you eat food outside the home, ask for less salt in your meal. Ask to pour salt in your food yourself.
The risk of hypertension is high in children who intake salt and whose parents have high blood pressure.
A tablespoon of olive oil should be used daily with meals or salads.
Reduce red meat and animal fats as much as possible and replace it with meat, fish, poultry and soybean.
Remove the skin of the chicken completely before you cook it.
Having at least moderate intensity physical activity for 30 minutes, 5 days per week is recommended for people above 18 years old.
Moderate intensity physical activity is an activity that makes the body warm, sweat and increases heart rate. But during the exercise, you are able to talk to another person.
If you have had no physical activity, don't start it suddenly. It is better begin slowly and gradually increase the duration and intensity.
Select the type of physical activity which you can constantly keep it.
Walking is the cheapest, most effective and easiest form of physical activity.
For increasing the physical activity the following tips are recommended:
1-Walk while talking on the phone.
2-Gardening and collecting dry leaves in your garden.
3- Do housework, for example sweep and clean the floor.
4-During the lunch time in the office do exercise for about 30 minutes.
5-Play with your kids and go for a walk with them.
6-Walk to purchase everyday necessities as well as walk to work or home
and If you have to take the bus or subway to go home or work, get off the bus one or more stations before the destination and walk the rest of the way.
7- When take children to the park, walk around the playing ground rather than sit and watch them.
8- If there is no medical contraindication, use stairs instead of the elevator or escalator.
9-Go walking on holidays.
10- Apart from all the dangers known for smoking, Nicotine in cigarettes keeps blood pressure high at least one hour after smoking.
Avoid smokers. Passive smoking is followed by the risk of high blood pressure. |
