Eid is synonymous with delicious food and gathering with family. However, for people with hypertension, this moment can be a challenge because foods high in salt, fat, and sugar can trigger high blood pressure.
Here are some tips for hypertension sufferers to stay healthy:
- Limit Consumption of High Salt Foods
Foods such as opor, rendang, and sambal often contain high amounts of salt.
To avoid blood pressure spikes:
- Choose foods with low salt content.
- Limit consumption of processed and canned foods.
- Use natural seasonings such as garlic, ginger, and herbs instead of salt.
- Control Fat and Sugar Intake
Fatty and high-sugar foods can increase the risk of heart disease and worsen hypertension.
How to control it:
- Choose lean meat and avoid foods with excessive coconut milk.
- Consume sweet foods in small portions.
- Use natural sugars such as honey or dates as an alternative sweetener.
- Increase Consumption of Fruits and Vegetables
Fruits and vegetables are rich in fiber, potassium and antioxidants which can help lower blood pressure. Good choices include:
- Bananas, oranges and avocados are rich in potassium.
- Green vegetables such as spinach and broccoli.
- Reduce foods high in sodium to maintain electrolyte balance in the body.
- Stay Active Even During Holidays
Even though Eid is often filled with relaxing activities, it's important to keep moving:
- Take a walk after eating.
- Take advantage of moments together with your family to do light physical activities, such as walking in the park.
- Avoid sitting too long after a large meal.
- Manage Stress and Get Enough Rest
Changes in routine and social pressures during Eid can increase stress, which can trigger a spike in blood pressure. How to manage it:
- Take time to relax.
- Get enough sleep, about 7-8 hours per night.
- Don't push yourself too hard by attending too many events.
- Limit Caffeine and Alcohol Consumption
Caffeinated beverages such as coffee and tea in excessive amounts can increase blood pressure. If possible:
- Replace coffee with lighter herbal teas.
- Drink enough water to keep your body hydrated.
- Routinely Check Blood Pressure
Monitor your blood pressure regularly to make sure it remains within normal limits. If you feel dizzy, tired, or short of breath, take a break and check your blood pressure.
- Take Medication Regularly
Don't miss your medication schedule even if you are busy with celebrations. If you need to travel, bring your medication in an easily accessible container.
By maintaining a healthy diet and lifestyle during Eid, hypertension patients can still enjoy moments together without sacrificing their health.
Article written by dr. Mirna Nurasri Praptini, Sp.PD, M.Epid, KGH, FINASIM (Internal Medicine Specialist - Kidney Hypertension Consultant, EMC Alam Sutera & Tangerang Hospital).