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Makanan untuk Membantu Menurunkan Tekanan Darah Tinggi

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Makanan untuk Membantu Menurunkan Tekanan Darah Tinggi
Credits: Freepik

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Tekanan darah tinggi atau disebut dengan hipertensi adalah kondisi medis di mana tekanan darah dalam arteri tubuh meningkat secara konsisten. Dengan kondisi ini, jantung harus bekerja lebih keras untuk memompa darah.

Seseorang disebut memiliki tekanan darah tinggi bila tekanan darah menunjukkan 130/80 mm Hg atau lebih tinggi. Tekanan darah tinggi tidak bisa disembuhkan, namun dengan pola hidup sehat, misalnya memilih makanan sehat Anda bisa mengelolanya.

 

Pantangan Makanan Penderita Hipertensi

Penderita tekanan darah tinggi perlu menghindari makanan yang dapat meningkatkan tekanan darah atau memperburuk gejala hipertensi, di antaranya:

  • Makanan tinggi kandungan garam
  • Makanan cepat saji dan gorengan
  • Daging olahan seperti sosis, ham, dan lain sebagainya yang mengandung kadar garam dan lemak tinggi
  • Makanan kaya lemak jenuh
  • Makanan tinggi kolesterol
  • Makanan dan minuman manis yang tinggi kadar gula
  • Makanan kemasan dan tinggi kandungan MSG-nya

Dengan menghindari makanan di atas, tekanan darah dapat dikontrol dan dikelola dengan baik sehingga jantung bisa bekerja normal.

 

Baca Juga: Prehipertensi, Seperti Apa Gejala dan Risikonya?

 

Makanan untuk Membantu Menurunkan Tekanan Darah Tinggi

Penderita tekanan darah tinggi biasanya disarankan untuk mengonsumsi obat yang dapat membantu menurunkan tekanan darah. Selain dari obat, ada beberapa makanan yang dapat membantu menurunkan tekanan darah tinggi, di antaranya:

 

Buah jeruk

Keluarga buah jeruk seperti jeruk, jeruk bali, jeruk manis dan aneka jenis jeruk lainnya menjadi sumber yang baik bagi nutrisi penting dan senyawa tumbuhan yang mendukung kesehatan jantung, termasuk membantu menurunkan tekanan darah tinggi.

Jeruk kaya akan kalium yang penting untuk menjaga keseimbangan elektrolit dalam tubuh. Jeruk juga kaya antioksidan yang dapat membantu melindungi pembuluh darah dari kerusakan oksidatif serta merangsang produksi zat yang membantu melebarkan pembuluh darah.

 

Ikan Salmon dan jenis ikan berlemak lain

Jenis ikan berlemak seperti salmon, sarden, makarel, dan tuna adalah sumber yang kaya lemak omega-3. Lemak omega-3 memiliki sifat antiinflamasi yang dapat membantu mengurangi peradangan dalam pembuluh darah, menjaga keseimbangan elektrolit, membantu pembuluh darah melebar, meningkatkan aliran darah, dan membantu menurunkan tekanan darah.

 

Baca Juga: Bolehkah Pengidap Hipertensi Minum Kopi?

Sayuran berdaun hijau

Sayuran berdaun hijau seperti bayam, sawi, kale, dan lain sebagainya membantu menjaga tekanan darah dan kesehatan jantung. Kandungan kalium dan magnesium dalam sayuran hijau membantu mengimbangi efek garam di dalam tubuh, sementara magnesium mendukung fungsi otot dan pembuluh darah yang sehat.

Sayuran hijau juga umumnya rendah kandungan natriumnya sehingga mendukung pola makan rendah garam yang dapat membantu mengendalikan tekanan darah.

 

Kacang dan biji-bijian

Kacang-kacangan dan biji-bijian kaya akan sumber nutrisi yang mendukung pengelolaan tekanan darah tinggi. Serat larut dalam makanan ini dapat membantu mengendalikan tekanan darah dengan mengurangi penyerapan kolesterol dalam usus, yang dapat memengaruhi kesehatan pembuluh darah.

Kacang-kacangan dan biji-bijian juga mengandung mineral penting seperti kalium dan magnesium, yang mendukung keseimbangan elektrolit dan fungsi pembuluh darah yang sehat. Contoh kacang-kacangan dan biji-bijian yang baik untuk dikonsumsi termasuk kacang almond, kacang kenari, kacang mete, kacang hitam, kacang merah, lentil, biji rami, dan biji bunga matahari.

 

Meskipun makanan di atas memiliki banyak manfaat dalam mengelola tekanan darah, perlu diingat bahwa perlu dilakukan usaha lain untuk mengelola tekanan darah seperti minum obat, berolahraga rutin, dan mencukupi tidur. Konsultasikan kondisi Anda dengan dokter yang dapat membantu mengelola tekanan darah Anda serta mencegah komplikasi yang mungkin terjadi.

Anda juga bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care terkait dengan tekanan darah tinggi atau keluhan lain melalui App Store atau Play Store.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Jumat, 18 Agustus 2023 | 03:56
Tags : Makanan Sehat tekanan darah tinggi menu diet sehat

Jillian Kubala, MS, RD (2023). The 17 Best Foods for High Blood Pressure. Available from: https://www.healthline.com/nutrition/foods-high-blood-pressure 

Mayo Clinic (2022). High blood pressure (hypertension). Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410 

Kimberly Holland (2023). Eating with High Blood Pressure: Foods and Drinks to Avoid. Available from: https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid 

Elizabeth Millard (2023). Does Drinking Orange Juice Lower High Blood Pressure?. Available from: https://www.healthcentral.com/condition/hypertension/is-orange-juice-good-for-high-blood-pressure 

Chantelle Pattemore (2023). Eating Almonds, Cashews, and Other Tree Nuts Linked to Lower Blood Pressure. Available from: https://www.healthline.com/health-news/eating-almonds-cashews-and-other-tree-nuts-linked-to-lower-blood-pressure 

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Topik Kesehatan

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      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.93msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10067 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10067
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.93msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10292 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10292
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8mydatabase9.84msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10278 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10278
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.86msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8165 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8165
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase10.02msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 3790 and `categories`.`deleted_at` is null
      Bindings
      • 0: 3790
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase10.12msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 606 and `categories`.`deleted_at` is null
      Bindings
      • 0: 606
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.65msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7753 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7753
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.37msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8201 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8201
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase8.9msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 6699 and `categories`.`deleted_at` is null
      Bindings
      • 0: 6699
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase8.73msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8956 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:111
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:53
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:54
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:55
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • menu_hover.blade.php#156mydatabase3msselect * from `videos` where `status` = 1 order by `updated_at` desc limit 1
      Bindings
      • 0: 1
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:156
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • menu_hover.blade.php#221mydatabase1.3msselect * from `booklets` where `is_published` = 1 order by `id` desc limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:221
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:357
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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