Fasting is one of the important moments to adopt a healthier diet than usual. The reason, wrong eating food can make symptoms of hypertension, aka high blood pressure relapse, such as dizziness, nausea, or weakness all day. However, you do not need to worry anymore because these symptoms can be overcome by choosing the right foods when breaking the fast. What are the healthy break-fast menus for hypertension that are delicious but still healthy? Check out the full review below.
Choice of healthy fasting menu for hypertension
You are certainly familiar with dates. Yes, fruit that appears a lot during the month of Ramadan is in fact suitable for consumption as an iftar menu for hypertension.
The reason is, dates contain high potassium and magnesium which are useful for maintaining body fluid balance, controlling heart rate, and lowering blood pressure. By consuming four dates when breaking your fast, you have fulfilled 668 mg of potassium, equivalent to 14 percent of daily potassium needs in adults.
2. Banana compote
Serving banana compote is a favorite takjil menu during Ramadan which is a pity to miss. Even though you have a problem with high blood pressure, you can still eat compote when breaking your fast, you know!
However, be careful with coconut milk and the sugar content in compote. Both can trigger an increase in cholesterol and blood sugar. So, make your version of healthy compote using skim milk (fat free) or yogurt instead of coconut milk.
Skim milk and yogurt both contain high calcium and are low in fat. Both of these nutrients can help reduce high blood pressure during fasting.
As a complement, give banana slices to increase potassium intake in your iftar menu. Potassium in bananas can help reduce the effects of sodium in the blood. This combination is clearly useful for treating high blood pressure during fasting.
3. Spinach vegetables
Spinach is one of the green vegetables recommended for hypertensive patients because of its potassium content. When the body receives potassium intake, the mineral will help bind sodium in the blood and release it with urine. As a result, your high blood pressure during a day of fasting will decrease slowly.
Therefore, spinach can serve as one of the inspirations for a healthy iftar menu for hypertension. In order to taste more delicious and appetizing, add carrots and sweet corn as a complement.
4. Grilled tuna
Fish is the best source of protein with a low fat content. Of the many types of fish that exist, tuna is one type of fish that is well consumed by people with hypertension.
Tuna contains high omega-3 fatty acids that can prevent plaque in blood vessels, reduce inflammation, and reduce triglyceride levels in the body. When blood vessels are safe from plaque deposits, this means that blood flow becomes smoother and does not require excessive pressure to send blood to vital organs in the body.
In order for the tuna fish to break their fast to be healthier, cook tuna by roasting to maintain the levels of vitamins and minerals in tuna. Season with olive oil, lemon juice, and other spices to make the taste more delicious.
5. Fruit juice
The healthy breaking fast menu for hypertension is not only in the form of heavy food, how come. For those of you who are not used to eating immediately when breaking fast, you can try drinking fruit juice.
Pomegranate juice is reported to help reduce blood pressure naturally. In fact, this red fruit is also effective in boosting immunity in patients undergoing dialysis or kidney dialysis.
In addition to pomegranate juice, you can also consume banana juice to help control blood pressure during fasting. Because, one medium-sized banana turns out to meet 1 percent calcium, 8 percent magnesium, and 12 percent potassium that you need every day.
Therefore, start regularly consuming fruit juice when breaking the fast so that your blood pressure stays stable during the fasting month.
- Take Vitamins When Fasting: Good When You Have Sahur or Break Fast?
- 3 Recipes of Fresh and Healthy Ice Fruit for Fasting
- 4 Break Fasting Menu Options for Those on the Diet