A vegetarian diet that only eats vegetables is considered to be able to overcome hypertension complaints.
A vegetarian diet is a diet without eating meat, fish, and poultry. A number of studies say that the benefits of a vegetarian diet can make you get more important nutrients, such as fiber, vitamin C, vitamin E, and magnesium.
In addition, a vegetarian diet is also beneficial for maintaining heart health. This diet helps keep the heart healthy and strong by lowering several risk factors for heart disease.
Risk factors for heart disease include triglycerides, total cholesterol, and bad cholesterol (LDL). A vegetarian diet is also beneficial in overcoming other risk factors for heart disease, namely hypertension.
Benefits of a Vegetarian Diet for Hypertension
Hypertension, aka high blood pressure exceeding the normal threshold, can cause various health complications, ranging from stroke, and heart attack, to kidney failure. To prevent this, a vegetarian diet can be an option.
According to research published in the Journal of Hypertension, a vegetarian diet is useful for helping control blood pressure.
Another study found that vegetarian dieters had blood pressure twice as low as those who ate meat. The benefits of this diet for hypertension can also reduce the amount of sodium and saturated fat that enters the body to ease the work of the heart.
Vegetarian Diet Tips for Hypertension Patients
If you have hypertension, try a vegetarian diet to help control blood pressure. So, so that the benefits are optimal, do a number of tips below, yes!
Always Record What You Eat
Often, you are not aware of the food you eat throughout the day. In fact, without realizing it, you may be consuming a lot of calories in one meal. As a result, weight is not controlled, and blood pressure also increases.
Instead, record the food you eat every day, including how many portions are eaten. That way, you can estimate how many calories you enter.
Choose High-Fiber Foods
To meet the need for fiber, make sure you eat enough fruits and vegetables every day. Consume at least 580 grams of vegetables and fruit every day. You can also process it into smoothies or salads.
Consumption of Carbohydrate Sources
Balance your vegetarian diet by consuming carbohydrate sources, such as rice, wheat, potatoes, cereals, and pasta.
In addition to working as an energy source, carbohydrate foods contain fiber, iron, calcium, and B vitamins that the body needs.
Choosing Good Fats
Good fats are still needed by the body. Good fat intake can be obtained from avocado, olive oil, or canola oil.
Olive or canola oil can be mixed in moderation in salads or used for cooking meals.
Look for Alternatives to Cow’s Milk Products
Calcium intake is usually met by consuming milk and its derivative products, such as cheese and yogurt. However, for those who follow a diet, calcium intake can be obtained through other alternatives.
Calcium needs can be met by consuming soy milk, almond milk, or fortified wheat milk. To be healthier, you can choose low-sugar or no-sugar dairy products.
To get the benefits of a vegetarian diet in dealing with high blood pressure, try not to add too much salt to the food.
Is It Enough To Just Follow A Vegetarian Diet?
The benefit of a vegetarian diet is that it helps lower blood pressure. However, a diet alone is not enough.
It is also necessary to apply other healthy lifestyles to help control hypertension outside of taking medication and paying attention to the food consumed.
Increase Physical Activity
Increasing physical activity will help lower blood pressure, lose weight, reduce stress, and strengthen the work of the heart and blood vessels.
To be more optimal in overcoming hypertension, dieters are advised to do physical activity for at least 30 mint, 5 times a week. Vidalista 20, Cenforce 200, Aurogra 100, Fildena 100, Super p force to overcome on ED.
Avoid Smoking and Alcohol
The habit of smoking and drinking alcohol can cause interference with the work of the heart. This, in turn, can induce high blood pressure to become increasingly out of control.
Apart from adopting a vegetarian diet, you also need to avoid smoking and alcohol if you want to lower your blood pressure to a normal range.
Manage Stress Well
Another healthy lifestyle that is also important for lowering blood pressure is managing stress well. Because stress can interfere with the overall condition of the body.
If it occurs continuously, stress can interfere with heart function and increase blood pressure rapidly.
There are ways you can stress so that it doesn’t keep happening, for example by doing hobbies, meditation, or recreation.
A vegetarian diet is indeed proven to be efficacious for maintaining heart health so that it can help control hypertension so it doesn’t lead to complications.
The benefits of a vegetarian diet without adopting a healthy lifestyle. To stay healthy, combine a vegetarian diet with a healthy lifestyle!