Blood pressure is a very dangerous disease that often no symptoms in its early stages and sometimes manifests itself when it is already too late, therefore it is very important to know and take steps to prevent it. The ideal is to have a normal 120/80 blood pressure, when it has steadily values of 140/90 or more, is called hypertension, an evil that if not controlled, constitutes the greatest risk of suffering from cardiovascular disease. There are factors that increase the possibility of suffering from high blood pressure such as: having more than 60 years, heredity, obesity, cholesterol levels and triglycerides high, diabetes mellitus, physical inactivity and smoking. The control of this disease is based on making positive changes in lifestyle, such as: weight loss (at least one 10%) avoid to the maximum consumption of packaged and processed foods that contain sodium. You need to read labels and choose those who have 140 mg or less of sodium per serving. It should not eat more than 5 servings per day. For cooking, use seasonings such as garlic, celery, onion, chile, cilantro and many others.
Avoid the consommes, cubes and bottle sauces because they are high in sodium. Maintain a balanced diet that includes at least 2 cups of fresh vegetables and 3 servings of fruit a day. Carry out physical activity for 30 minutes per day 5 or 6 times per week. Not eating frequently at restaurants because the food at these places is generally very high in sodium. If you do, look for healthier alternatives. NO smoking control stress regularly attend medical examinations and take medications indicating professional promptly. What to eat? Some examples of menus are shown here for someone with hypertension: options of breakfast: oatmeal boiled in milk skim with cinnamon and grated apple. Coffee or tea without sugar or sweetener dietary Yogurt with papaya chunks and bread with light Marmalade.
Coffee or tea without sugar or sweetener. Lunch options: Fajitas beef with sweet chili and onion. Brown rice and black beans. Cabbage with tomato salad. Half cup chopped papaya. Fish steamed with onion and sweet pepper. Mashed potatoes. Lettuce and tomato salad with vegetables such as carrots and broccoli and olive oil and vinegar dressing. Dinner options: whole Pita stuffed with shredded chicken, lettuce and tomato, grated carrot and light mayonnaise. Mechada with tomato beef taquitos. Salad of cabbage, tomato and cilantro with lemon snack options: peanuts unsalted, 1/2 cup of chopped fruit, light yogurt, popcorn without fat, with white cheese crackers, toasted bread with margarine, light and cinnamon, milk skim with Strawberry, banana or papaya smoothie. The options listed here are general recommendations, however does not replace medical advice, since each case is different and why you should always seek specialist orientation in health.