There are many things that are not meat that contain protein. Legumes, seeds, and nuts have great nutrients in them and should be added to your diet. They have plenty of omega-3 fatty acids, fiber, and phytochemicals as well as protein. Eat up to 6 servings per week as opposed to per day. This is because these foods have a high calorie content and should always be consumed in moderation. Try including walnuts, peas, great northern beans, almonds,  sunflower seeds, flax seeds, lentils, and black beans into recipes and meals to get the vital nutrients they have on them. The first choice for reducing blood pressure is always lifestyle changes. One major cause of hypertension is too much sodium in your diet. Decreasing you dietary salt intake every day can decrease blood pressure by several points. Doctors typically recommend that those with hypertension limit their sodium intake to less than 1500 to 2000 mg per day. You can track this by checking out the sodium on food labels, which is listed in milligrams (mg) on every nutrition label.  Pay attention to serving sizes. It may seem like it have a low about of sodium, but if there are more than one serving in each container and you eat it all, you may consume more sodium than you think.   Many processed foods, including most canned soups, contain high levels of sodium. Be careful of processed foods when considering how much salt your body is getting. Even processed foods that don't taste salty may have significantly more salt than is healthy.  Don't add table salt to food. Ask your doctor if a salt-substitute can be used. These often contain potassium chloride. When you need to reduce blood pressure, you should eat whole grains. Instead of choosing refined grains such as white bread, rice, and pasta, choose to each whole grains instead. Doctor's recommend six to eight servings of grains per day. Try to eat oatmeal, brown rice, and quinoa. When you buy grains, look for packages that say whole wheat, whole grain, and multigrain. These have better ingredients and are better for your heart. When you are trying to treat your hypertension, you need to keep away from high fat meat. Instead, eat lean protein. Don't eat more than 6 servings of lean meat or protein a week. Try meats such as poultry breast and fish. Eat other types of hearty protein as well, such as soy or eggs.  When you do eat meat, trim away any fat or skin from the meat before cooking. Do not fry it. Instead, grill, broil, roast, boil, or poach your meats. Choose more fish for your diet. Fish such as salmon contain heart-healthy omega-3 fatty acids, which help ease hypertension instead of contributing to it. Vegetables and fruit are integral to any heart healthy diet. The natural vitamins and minerals help combat weight gain, boost your immunity, and keep your blood pressure down. Try to eat at least four to five servings of vegetables and fruits per day. Squash, tomatoes, broccoli, spinach, artichokes, and carrots are good examples of vegetables that are high in fiber, potassium, and magnesium. Use fruits such as pineapples, mangos, bananas, blueberries, pomegranates, and strawberries both as a natural treat and a substitute for refined, sugary sweets that you crave. Try leaving on the edible peels of vegetables and fruits for extra fiber and nutrients. Refined sugars found in sugary sweets work against the healthy portions of your diet. They can make you gain weight and mess with your blood pressure. Cut down to no more than five servings of sweets per week If you have to eat sweets, consume sweets that are lower in sugar and fat. Avoid fried sweets and those with too much saturated fats as well. Beverages with caffeine and alcohol should not be consumed with you suffer from hypertension. Caffeine causes an increase in heart rate and blood pressure, especially in high doses. Try to have less than 400 mg per day of caffeine. Drink no more than one serving of alcohol if you are a woman and no more than two servings of alcohol a day if you are a man. A small, eight ounce coffee contains 100 to 150mg of caffeine and a small, eight ounce tea has 40 to 120mg. Watch out for larger portion that are popular at coffee chains. These can pack a ton of caffeine in one cup.
جرّب البروتينات الأكثر صحية من مصادر غير اللحوم. قلّل استهلاكك من الصوديوم. تناول المزيد من الحبوب الكاملة. تناول البروتينات الصافية. زد استهلاكك من الخضراوات والفواكه. قم بالحد من الوجبات السكرية. تجنّب المشروبات الكحولية و المشروبات المحتوية على الكافيين.