[YAKSON] DIET TO LOWER BLOOD PRESSURE

High blood pressure is when the systolic blood pressure is greater than 140 mmHg or the relaxation blood pressure is greater than 90 mmHg in adults. High blood pressure causes various complications throughout the body, including coronary artery disease, stroke, and kidney failure, and directly threatens the life and health of patients. In general, however, hypertension does not have symptoms, so it cannot be diagnosed until blood pressure is measured, and even if it does, it does not feel the need for treatment.

Long-term high blood pressure conditions can cause various complications in each part of the body and can sometimes be fatal, such as a heart attack or stroke. For this reason, high blood pressure is sometimes called the "silent killer."

1) Proper diet

To manage your blood pressure well, you should pay attention to your diet because it is important to maintain proper weight. If an overweight or obese person loses weight by 10kg, his or her blood pressure will be reduced by 5 to 20mmHg. Also, a 0.5 kg reduction in body fat would consume about 4,000 kcal of calories in body fat. You can reduce your energy intake by about 500 kcal a day, or do as much exercise as you want.

2) DASH diet 

DASH stands for Dietary Approaches to Stop Hypertension, a diet suggested by the U.S. Cardiovascular Laboratory to lower blood pressure. This is a diet that eat less saturated fat, cholesterol, fat and eat more fruit, vegetables, fat-free and low-fat dairy products. Poultry and nuts such as grains, fish, chickens, etc. are included in the DASH diet, with fewer red meat, sugars, sugar added and drinks containing. 

3) Eat it blandly

Reducing salt intake to less than 6g a day can lower blood pressure by 2 to 8mmHg. Most people with high blood pressure could lower blood pressure if they limit salt for more than five weeks, which is more pronounced in people over the age of 65 or older, obese, taking anti-hypertension or salt-sensitive people.

4) Proper intake of potassium

Potassium, which is high in vegetables and fruits, lowers blood pressure by releasing sodium, the main culprit of blood pressure. Typical vegetables and fruits with a lot of potassium are chives, spinach, tomatoes, kiwis, etc. In general, potassium helps control blood pressure, but it's not always good for everyone. For example, if you have a poor kidney function, you should consult your doctor because you need to be careful about your potassium intake.

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