Did you know that the older you get? The more you risk being high blood pressure Because besides our bodies, we eat delicious food. Go in as before. with our body burning less energy until fat accumulates in the body in various parts (Everyone should know which parts Especially when wearing the same clothes. You won’t know right away.) Moreover, The food that is sold in the market is not considered nutritious at all.

High blood pressure is the pressure inside the arteries. Which is caused by the contraction of the heart to pump blood to various parts of the body. It can be measured in 2 values:
- Systolic blood pressure: is the blood pressure value while the heart contracts.
- Diastolic blood pressure: is the blood pressure value while the heart relaxes.
For high blood pressure The measured value will be greater than or equal to 140/90 mmHg. This can cause various complications such as heart disease, ทางเข้า ufabet, stroke, or kidney failure, etc.
For the proportion of eating according to DASH principles in 1 day, it will consist of:
Various types of cereals, emphasizing 7-8 servings (or approximately 7-8 ladles) of whole grains to increase the intake of dietary fiber that helps with excretion and reduces the risk of chronic disease.
Consume 4-5 servings each of fruits and vegetables (or about 4-5 ladlefuls of vegetables and 3 servings of fruit). Increase your fiber intake. Various vitamins and minerals that help strengthen the body’s functioning. Emphasis on eating fresh fruits and vegetables. Avoid canned or processed fruits and vegetables.
Eat 2-3 servings of low-fat meat such as fish (or about 4-6 servings of rice). Eat the right amount of red meat. Cutting out the fat or skin of meat and choosing low-fat meat will help reduce fat intake. In addition, increasing your fish intake will increase your intake of omega-3 fatty acids that help reduce triglycerides. and anti-inflammatory Which will help take care of the blood vessels and nourish the heart as well.
Eat 2-3 servings of oil or fat (or no more than 6 teaspoons). Eating too much fat can cause various diseases, but fat is still an essential nutrient that helps the absorption of water-soluble vitamins. Including being a source of essential fatty acids for the body.
Nuts such as almonds and peanuts, as they contain good fatty acids. Both omega 3, 6, 9 fatty acids, but you shouldn’t eat too much. Although it is a good source of fat. But because it has high energy To benefit the body and not cause weight gain. You should eat approximately 30 grams or 2 tablespoons per day.