40 Sayuran dan Buah yang Baik Dikonsumsi Penderita Hipertensi

40 sayuran dan buah yang bagus bagi penderita hipertensi– Penyakit Hipertensi, atau lebih dikenal dengan istilah penyakit darah tinggi, merupakan penyakit tertinggi yang banyak ditemukan pada masyarakat di Indonesia. Penyakit ini ditemukan lebih dari 25% pada orang Indonesia. Definisi penyakit Hipertensiini sendiri adalah ditandai dengan peningkatan tekanan darah sistolik lebih dari 140 mmHg dan tekanan darah diastolik lebih dari 90 mmHg pada pengukuran tekanan darah sebanyak dua kali menggunakan alat tensimeter pada keadaan tenang atau istirahat. Gejala awal penyakit hipertensi ini dapat berupa rasa sakit kepala pada bagian tengkuk, vertigo, jantung berdebar-debar, rasa mudah lelah, pandangan mata  kabur dan berdenging pada telinga (tinitus). Apabila ditemui salah satu dari tanda di atas ,sebaiknya segera lakukan pengukuran tekanan darah untuk mengetahui apa penyebabnya. 

Sayuran dan Buah yang Baik Dikonsumsi Penderita Hipertensi
Sayuran dan Buah yang Baik Dikonsumsi Penderita Hipertensi

Hingga saat ini pengobatan penyakit Hipertensi masih secara medis menggunakan obat yang perlu dikonsultasikan terlebih dahulu dengan Dokter dan melalui pemeriksaan lebih lanjut, dan pengobatan secara alami dengan pengaturan atau modifikasi gaya hidup, yang meliputi perubahan pola makanan (dengan mengurangi asupan kadar garam dalam tubuh serta mengurangi makanan dengan kandungan lemak jenuh yang tinggi untuk menghindari bibit kolesterol dalam dalam, serta mengurangi konsumsi makanan maupun minuman yang mengandung kafein misal seperti kopi), pola jam tidur (tidur cukup bagi tubuh antara 6 – 8 jam pada malah hari, jangan terlalu banyak begadang karena dapat memicu tingginya tekanan darah), menghindari stres dan pemicunya, dan olahraga secara teratur yang sesuai dengan kapasitas penderita Hipertensi (misal jalan cepat atau jogging selama 20 – 30 menit setiap hari, bersepeda santai atau berenang yang disesuaikan dengan kemampuan tubuh).
Buah alpukat
Buah mengkudu
Buah melon
Buah semangka
Buah pisang
Buah kiwi
Buah labu kuning
Buah anggur
Buah jeruk
Buah berry ( strawberry, blueberry, dan blackberry)
Buah Zaitun ( seperti olahannya minyak zaitun)
Buah jambu biji merah
Buah mangga
Buah apel
Buah lemon atau jeruk nipis
Buah nanas
Buah delima
Buah belimbing
Daun bayam
Bawang putih
Tomat
Mentimun
Seledri
Brokoli
Wortel
Kedelai (serta olahannya, seperti tahu dan tempe)
Kentang
Buncis
Gandum (serta olahannya seperti roti gandum dan oatmeal/ sereal gandum)
Makanan seperti sayuran dan buah yang baik bagi penderita Hipertensi adalah makanan yang tinggi serat, rendah lemak jenuh dan tinggi karbohidrat, serta kaya akan vitamin C serta antioksidan. Tinggi serat dan rendah lemah jenuh disini ditujukan agar tidak terbentuk plak atau sumbatan pada pembuluh darah karena kolesterol yang dihasilkan dari lemak jenuh, yang dapat memicu timbulnya penyakit Hipertensi. Selain itu juga hindari minuman beralkohol serta berkafein untuk menghindari jantung yang berdebar karena konsumsi dari minuman tersebut dan turunannya. Adapula olahan dari produk susu yang baik bagi penderita Hipertensi yaitu seperti yogurt dan ada Coklat yang memiliki senyawa untuk membuat perasaan lebih rileks untuk menghindari dari stres.
Demikian beberapan jenis contoh sayur dan buah yang dapat dikonsumsi penderita Hipertensi, dan mencegah agar tidak terjadi keparahan dengan pengaturan pola makan dan pola hidup. Semoga bermanfaat ya, jangan lupa share dan tinggalkan komentar

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