High Blood Pressure Diet Menu -RECIPES
Diet, menus, and recipes for hypertensive patients -Hypertension and diet
Maybe you are looking for menus for hypertensive people because you are a caregiver for an older adult with high blood pressure, in fact, more than 50% of people over 65 have high blood pressure, or because you have just been diagnosed with high blood pressure, either because of For whatever reason, you are aware that diet, that is, the foods we eat, play a crucial role in controlling hypertension.
How To Lower Blood Pressure Naturally – Without Salt
High blood pressure is a health problem that affects millions of people, being more and more frequent in developed countries, which, as you well know, if it is not controlled properly, carries a high risk of developing cardiovascular disease or suffering a stroke or stroke.
Hypertension or high blood pressure often goes hand in hand with other conditions and diseases such as diabetes. In fact, two out of three people with diabetes also have high blood pressure. Which increases the likelihood of serious health complications such as heart attacks, strokes, kidney failure, eye disease, and even cognitive decline when healthy habits and guidelines are not followed.
Although it seems that eating well and controlling blood pressure and sugar levels is easy, sometimes it is very difficult to find recipes low in salt and carbohydrates for your day to day or healthy and balanced menus for diabetics and hypertensive people.
Because in the case of diabetic and hypertensive people, it is not only necessary to reduce the consumption of carbohydrates, limit that of salt, sugar, caffeine …
The dietary recommendations, foods, menus, and recipes that we will talk about in this article are not only advisable for people to prevent high blood pressure and Lower Blood Pressure Quickly and naturally, but they are also of great help to control sugar levels and prevent osteoporosis, cancer, heart disease, stroke, etc.
Fortunately, there are a wide variety of foods rich in nutrients such as potassium, calcium and magnesium that help lower blood pressure or lower blood sugar, among other benefits for our health.
As eating without salt and cooking healthy does not mean giving up taste, in this article we are going to tell you everything you need to know about nutrition and hypertension, from which is the best diet for hypertensive people to what natural supplements we can take to control hypertension.
Also, we will share simple tips and nutritional guidelines (prohibited and recommended foods for hypertensive, recipes and examples of daily and weekly menus for people with high blood pressure, etc).
The Correct Diet for A person with High Blood Pressure
Before describing how the diet of a person with hypertension should be, we want to remember that to keep this disease at bay, it is very important to keep our weight within the parameters considered normal according to our height and age.
To do this, you have to follow an active lifestyle by doing physical activity regularly and controlling your daily diet.
The main characteristic of a correct diet for a person with high blood pressure is that it is a low sodium diet in which the amount of salt that a person must consume daily is restricted.
This restriction includes not only the salt used for seasoning but also the salt that is present in many foods such as canned foods, certain dairy products, cured meats, sausages, carbonated drinks …
When a person with high blood pressure exceeds the recommended levels of salt per day, they are at serious risk of heart and kidney disease, stroke, and even blindness.
What Is The Recommended Daily Amount of salt?
To prevent and treat the problem of high blood pressure, it is recommended that we consume a maximum of one teaspoon of salt a day, or that can be translated as about five grams of salt. A total of about two to four grams of sodium
Given that one of the fastest and easiest ways to lower high blood pressure is to make a series of simple changes in your diet, here are some nutritional recommendations for hypertensive patients:
- Eat more fruits, fresh vegetables
- Substitute dairy products for lower-fat ones like milk and skimmed yogurts.
- Reduce the consumption of foods rich in saturated fat, cholesterol, and trans fat.
- Eat more whole foods and certain nuts such as walnuts.
- Increase your protein intake by eating more fish or poultry to the detriment of red meat, for example.
- Limit sugar, sweets, sugary drinks …
- Seasoning foods with spices and herbs instead of using salt.
As you can see, these are simple modifications in the diet that we can put into practice from now on. How to substitute a piece of bread with some cold meat for one or two pieces of fruit at mid-morning or as a snack, buy skimmed or semi-skimmed milk instead of whole milk, use fresh products instead of frozen ones, canned food … or eat more poultry meat in place of red meat.
What is DASH Diet
It is a diet designed to reduce sodium levels and combat high blood pressure.
Its name comes from its acronym in English (Dietary Approaches to Stop Hypertension), which we could translate as “Food Approaches to Stop Hypertension” and it is a diet that not only reduces high blood pressure but is also recommended to lose weight. and lose weight.
This diet recommended for hypertensive patients is characterized by increasing the intake of foods rich in nutrients that help lower blood pressure, mainly minerals such as potassium, calcium, and magnesium; but also foods rich in protein and fiber.
Similarly, emphasize the consumption of fruits, vegetables, and fat-free or low-fat milk and dairy products, fish, poultry, seeds, and nuts.
On the contrary, a DASH Diet restricts the consumption of saturated fats, foods high in cholesterol, and limits total fats in the daily diet.
Following a DASH-based eating plan does not require buying special, expensive, or hard-to-find foods or looking for hard-to-follow recipes. Simply moderate the consumption of foods of a certain group in favor of those of another.
The number of daily servings in a certain food group that a person with high blood pressure can eat will vary depending on their caloric needs, their age, and their lifestyle, but broadly speaking, the DASH based on a consumption of about 2000 calories per day.
What Eating Plan Does The DASH Propose?
By combining the nutritional recommendations to control blood pressure established by the DASH diet together with regular physical activity, such as walking or swimming, we can control blood pressure naturally without great sacrifices.
If you want to incorporate the DASH diet into your day to day life, you should bear in mind that this diet helps lower blood pressure by increasing the consumption of fruits, vegetables, and whole foods rich in fiber that you may not be very used to eating.
The high fiber content of these foods can sometimes cause bloating and diarrhea. To avoid these problems, gradually increase the amount of fruits, vegetables, and whole foods that you eat over several weeks.
If you have trouble digesting dairy products, buy lactose-free milk,
as it includes the enzyme lactase.
If you are not allergic to nuts, like many legumes such as beans or peas.
Of course, if you take medication to control your blood pressure, keep taking it but inform your doctor that you are now eating following the guidelines and foods recommended in the DASH diet for hypertension.
What can and should be eaten by a person with hypertension or high
blood pressure Hypertension is a disease that was closely linked to the food we eat
To prevent high blood pressure, it is enough to moderate only the consumption of salt, it is necessary to eat foods capable of counteracting the effect of sodium within a balanced diet and to hydrate properly.
Water helps eliminate waste through urine, including sodium accumulated in our body. Hence the importance of always hydrating properly but especially in the case of people with hypertension.
This includes not only drinking water but also increasing the consumption of foods rich in water such as watermelon, pineapple, cucumber, tomato, or asparagus.
Similarly, foods rich in potassium and magnesium but low in sodium such as avocado, tuna, or pumpkin, among others, also help counteract salt levels.
Also Read : What is a dash diet: lower high blood pressure
5 Foods That Increase Blood Pressure
Below we will list some foods that, being rich in salt (sodium), increase blood pressure.
In many cases, these foods are mainly responsible for high blood pressure reasons. If you suffer from hypertension you have to avoid its consumption as much as possible, at least control it. The ideal is to replace these foods with high salt content in the diet with others recommended that we will talk about below.
On the contrary, you suffer from low blood pressure, incorporate these foods into your diet but always in moderation:
Avoid eating cold meats such as chorizo, sausages, or ham, as these are foods high in fat and salt. Therefore they contribute to raising blood pressure levels.
If you have high blood pressure, you should reduce the intake of these sausages as much as possible and opt for lighter and healthier alternatives such as low-salt turkey or chicken breast.
Coffee, Tea Or Soft Drinks
Drinks rich in caffeine are another of the prohibited foods for hypertensive people as they increase the heart rate and raise blood pressure. People with high blood pressure problems should also moderate the consumption of soft drinks and non-natural juices.
High-fat meats such as some pork also promote increased blood pressure. In addition, exceeding the consumption of this type of food carries the risk of suffering from other health problems such as cholesterol.
If you have hypertension, always choose to include lean meats such as chicken and turkey in your diet. Limit the consumption of red meats and fats such as bacon or bacon.
As with caffeinated beverages, chocolate is another of the foods not allowed for hypertensive patients as it raises the heart rate and therefore raises blood pressure.
People with hypertension should moderate the consumption of all types of alcoholic beverages as much as possible. although, it is shown that moderate consumption of wine, a glass of wine a day, favors low blood pressure.
Other products prohibited for hypertensive patients due to their high content of sodium, salt, or sodium chloride (NaCl)
- The preserves
- Pickles: banderillas, olives, pickles …
- Dehydrated products such as sauces, condiments, etc.
- Fruits in syrup, candied and candied.
- Butter and margarine with salt
- Salty nuts
Also Raed : what foods good for high blood pressure
Recommended foods for hypertensive patients
9 Foods That Lower High Blood Pressure Quickly
It is one of the foods with the greatest number of therapeutic properties since it is an antibacterial and antifungal food that helps purify the blood. In the case of people with high blood pressure, it is advisable to take a garlic a day raw, sautéed, or cooked, either in sauces, creams, stir-fries, sauteed … since garlic acts as a vasodilator of the capillaries and arteries going down blood pressure naturally.
Onion is another of the most recommended foods to lower blood pressure since it has properties very similar to those of garlic. It also exerts a vasodilator effect, favoring the dilation of blood vessels and improving blood circulation. Therefore, it is recommended to consume onions and garlic daily. Either in purees, creams, sauces, or raw in salads accompanying other healthy foods such as vegetables well seasoned with apple cider vinegar and extra virgin olive oil.
Extra virgin olive oil
It is a healthy vegetable fat that, being rich in antioxidants such as vitamin E, helps to fight excess free radicals.
Always dress your vegetables and salads with three to four tablespoons a day of extra virgin olive oil or spread EVOO on bread and you will be able to benefit from the vasodilating effects of this delicious food.
By providing a large amount of fiber, protein, vitamins, and minerals to our body, they are regulating foods that help us lower blood pressure naturally. Therefore, it is important to eat legumes 4 to 5 times a week. It does not matter whether they are as a side dish, in the form of pasta such as hummus, in a salad, or in delicious traditional recipes such as stew.
Cinnamon is a food especially recommended to control blood sugar levels and prevent high glycemia. These are often responsible for high blood pressure by causing a malfunction of the vascular and circulatory system. For this reason, we recommend adding a pinch of cinnamon to preparations such as fruit compotes, milk, or your decaffeinated coffee.
It is a purifying and diuretic food that favors the elimination of sodium through the urine. For this reason, including celery in the diet helps lower the blood pressure in the arteries. Whether in salads, as a garnish, in creams or purees, in sauces, or as an ingredient in green juices, juices, and cleansing shakes, celery will help lower blood pressure.
It is a food rich in potassium and with diuretic properties that favors the elimination of fluids from the body. As a consequence, it lowers blood pressure and also benefits kidney function by acting as a liver purifier.
Not only is it a food very rich in water and practically free of fats that exerts a diuretic function, but it is also one of the fruits that contain more potassium and less sodium. For this reason, the pear is one of the fruits recommended to regulate blood pressure.
Coconut And Coconut Water
Another fruit rich in vitamins and nutrients such as potassium, calcium, and magnesium that not only helps the body to hydrate properly, exerting a cleansing effect but also significantly reduces the risk of hypertension.
Especially recommended in the case of hypertensive people is to consume coconut water. In fact, this food has a structure similar to that of our blood plasma. In addition, it exerts a cardioprotective effect thanks to its high content of potassium and magnesium.
Examples of Daily And weekly High Blood Pressure Diet Menu
Sample menu to control blood pressure: day 1
Sample menu for people with high blood pressure: day 2
Example of a daily menu for hypertensive people: day 3
Example daily menu to lower blood pressure
Also Raed : The Best Guide for High Blood Pressure diet menu
Tasty “no salt” Recipes for Hypertensive (High Blood Pressure)
One of the biggest concerns for everyone with high blood pressure is how to replace it in preparing meals without losing their flavor.
To achieve this, there are several tricks with which we can flavor food without using salt, such as resorting to the use of spices such as pepper, oregano, basil, ginger, or curry, among others. In your usual supermarket, you will find a wide variety of disposable spice grinders, either just one spice or a mixture of several, such as Provencal herbs or fine herbs (parsley, coriander, chives, chervil, basil …).
For example, for dishes and recipes based on rice such as paella use saffron instead of salt or a touch of curry.
To make stews and sauces for fish, chicken, or red meat recipes, add a touch of flavor by adding garlic, vinegar, bay leaves, thyme, cloves, or spices such as black pepper.
For desserts, you can easily flavor and aroma with cinnamon, vanilla, or nutmeg.
Another alternative to add flavor and power to your dishes and recipes without salt is to add acidic flavors, either through the use of citrus ingredients such as lemon, lime, or orange or by adding a little vinegar. Acidic ingredients help bring out the flavor of the rest of the ingredients.
Another lesser known element that you can use is the use of ingredients of marine origin such as algae , which are also very healthy as they are very rich in minerals.
Here, as an example, we are going to share 5 tasty recipes without salt for people with high blood pressure.
Salt-free recipes for heart patients and people with high blood pressure.
If you need to modify your diet because you suffer from high blood pressure, take note of the following healthy dessert recipes without salt.
Example of a recipe without salt for a starter or first course: Chickpea recipe with spinach
- 400 g of cooked chickpeas.
- 300 g espinacas
- A slice of whole-wheat bread
- 350 ml of water,
- 250 gr of tomatoes
- A bay leaf
- One garlic clove
- Extra virgin olive oil
Steps to follow:
The first thing we will do is wash and drain the cooked chickpeas well.
Next, we put a saucepan or frying pan over medium-high heat and add 2 tablespoons of extra virgin olive oil to make the mash. And once it is hot, we will put a slice of whole wheat bread without salt and brown it a little on both sides.
When it is golden brown, we take it out and put it in a mortar or mincer. Add a clove of garlic and a teaspoon of cumin and crush or crush everything well.
Now, in the same saucepan over medium-high heat, we will add 350 ml of water and the mash. Also about 250 grams of crushed natural tomatoes and a bay leaf. We mix everything well.
Now add the cooked chickpeas and stir well. Finally, we will add 300 grams of spinach but adding them little by little as they reduce their volume.
We lower the heat to medium and until it is done we stir everything well from time to time. We let rest a little and ready to eat.
Example of a recipe without salt for main meat dish: Rabbit in the casserole without salt
- A rabbit (chopped)
- 4 or 5 onions
- 1 tomato
- 1 green pepper
- 6 cloves of garlic
- 2 bay leaves
- Ground pepper to taste
- 1 cup of white wine
- Extra virgin olive oil
Steps to follow:
The first thing we will do is wash the rabbit well and once dry season it with a little pepper and flour.
Then, in a casserole or frying pan over medium or high heat, sauté the garlic cloves, the chopped onion, and the clean tomato. When the garlic and onion are golden brown, add the rabbit pieces and sauté well for about 10 minutes.
With the garlic and fennel, we can prepare a mash and add it to the casserole. Then we add the wine over high heat so that it does not taste like alcohol and the mash. Lower the heat and simmer for 40/60 minutes, until the broth is consumed and the meat is very tender.
Example of a recipe without salt for the main fish dish: Hake with asparagus and hard-boiled egg
- 4 slices of hake
- 2 cloves of garlic
- 1 onion
- 12 green asparagus
- 4 eggs
- Extra virgin olive oil
- Chopped parsley
- 100 g of harina.
Steps to follow:
- The first thing to do is obviously cook the eggs. Then we remove the hard part of the asparagus and cut it in half.
- Chop the onion and garlic very finely. We put a frying pan on the fire with oil and brown the garlic and onion well in a saucepan.
- Add a glass of water and add the lower half of the asparagus. We leave it to cook for 2 more minutes and then we also add the tips of the asparagus and we cook everything over low heat.
- Season the hake slices by passing them through flour with salt and pepper and toss them in a pan with olive oil. We wait for them to brown well on both sides.
- When they are golden brown, we take them out and put them in the pan with the asparagus and cover everything with a little water. Cook for about 10 minutes or until the broth evaporates.
- At the time of serving we place each slice of cake on a bed of asparagus and we accompany it with the cooked eggs, cut them into quarters. Decorate the plate with finely chopped parsley and add a little of the sauce resulting from cooking.
Example of a smoothie recipe for hypertension: Orange, kiwi, and pear smoothie.
- Half a glass of water.
- A pear.
- A kiwi
- 2 oranges
You can substitute green tea or coconut water to give it a little more flavor or a special touch.
We start by peeling the oranges, the kiwi, and the pear. The ideal is to cut each fruit into pieces so that it is better crushed. Do not forget to remove the seeds if any.
We blend the oranges in the blender and once the juice is extracted we add the pear pieces and the kiwi.
Example of a dessert recipe without salt: Homemade lemon yogurt cake.
- 6 eggs
- 2 natural yogurts
- 2 lemons
- Liquid sweetener for diabetics
- Unsalted butter or margarine
- Olive oil
- 2 packets of yeast
Steps to follow:
The first thing we are going to do is break the eggs and put them in a large bowl. Now with a hand beater, we beat the eggs well until obtaining a compact and homogeneous liquid, they have to be well beaten so that everything is mixed well.
Then we add the yogurts and a little sweetener and stir well. We will add about 200ml of extra virgin olive oil and about 200gr of unsalted butter and stir the mixture vigorously until it is homogeneous and now we add the zest of two lemons.
We continue stirring and add the two yeast envelopes. Now we are adding flour while stirring so that there are no lumps. Only then will we ensure that the cake is very soft and fluffy. Let the dough rest for about 20 minutes so that the yeast takes effect and the cake rises better.
We preheat the oven to 200 degrees for 15 minutes, then lower it to 180 degrees, and introduce the sponge cake. It will be done in a time that can range between 35 and 45 minutes, depending on the type of oven.
Natural Hypertension Supplements
As a complement to a balanced diet, to reduce blood pressure without drugs, we can also take a series of nutritional supplements that provide us with a series of essential nutrients for the proper functioning of the body such as essential fatty acids, vitamins, and minerals that will help us lower blood pressure naturally.
Currently, we can find on the market a wide variety of this type of food supplements or nutritional supplements made from ingredients and products of natural origin such as royal jelly, propolis, spirulina, chlorella, or echinacea, among others.
Natural Supplements And Food Supplements for Hypertension
Natural supplements with folic acid
Supplementation with folic acid is very common in the case of pregnant women since the increase in blood volume due to pregnancy can cause high blood pressure. For this reason, many women suffer from hypertension during pregnancy. Folic acid is a natural supplement that reduces the risk of hypertension during pregnancy.
Taking food supplements and foods rich in folic acid also helps to slightly lower blood pressure in men and women whose blood pressure is high.
Natural Vitamin D Supplements
Various studies have shown that there is a direct relationship between low levels of vitamin D and hypertension have been related. Therefore, taking natural vitamin D supplements may have an effect on blood pressure in people with high blood pressure.
It is important to remember that vitamin D is an essential nutrient for the body. For this reason, it is always advisable to increase the amount of vitamin D by eating foods rich in vitamin D such as dairy products (milk, yogurt, cheese …), fish oils, and fatty fish (salmon, tuna, mackerel …), mushrooms and mushrooms, etc. In addition, it is recommended to spend time doing outdoor activities to absorb vitamin D through our skin.
Natural supplements with Magnesium
Several studies have shown that magnesium supplements can have an effect on blood pressure. Therefore, supplementation with magnesium could help lower blood pressure.
Natural supplements with Potassium
Potassium is another mineral that helps counteract the effects sodium has on blood pressure.
Different studies support the claim that taking natural potassium supplements on a regular basis as a treatment for lowering blood pressure helps to lower the pressure on the walls of the arteries. The recommended dose is 99 milligrams (mg) per day.
Natural supplements with Coenzyme Q10
Coenzyme Q10 (also known as ubiquinone, ubidecarenone, or coenzyme Q) is a powerful natural antioxidant that helps cells to produce energy but has other positive effects on our bodies such as reducing both diastolic and systolic blood pressure.
Natural fiber supplements
Unfortunately, nutrition experts warn that the levels of dietary fiber present in our diet are increasingly lower, being much lower than recommended. Increasing your fiber intake could help prevent hypertension or lower blood pressure in hypertensive people. Hence the importance of increasing the consumption of green leafy vegetables and fresh fruit in our diet.
Acetyl-L-carnitine natural supplements
Acetyl L-carnitine (ALCAR) is another substance that may help lower systolic blood pressure. Although it is a substance that our body produces naturally, it can also be purchased in supplement form in order to control blood pressure. L-carnitine supplements are generally well tolerated by most people.
Natural Garlic Supplements
Garlic has been used as a diuretic and circulatory treatment since ancient Greece. Garlic exerts a vasodilator effect that helps to significantly reduce both diastolic and systolic blood pressure, as has been shown by various randomized clinical trials.
Therefore, it can be said that natural supplements or food supplements made from garlic and raw garlic can be used to lower high blood pressure.
Natural supplements with Melatonin
Melatonin is a naturally produced hormone produced naturally by our bodies and essential for good sleep and proper rest. Research has shown that people with hypertension sometimes don’t make enough melatonin. These same researchers concluded that taking melatonin supplements could help lower blood pressure.
Taking 2 mg of melatonin helps lower blood pressure at night. Taking supplements with melatonin during the day is not recommended as it has a numbing effect. Melatonin is available in capsules and in liquid form.
Natural supplements with Omega-3
By improving cardiovascular tone, Omega-3 fatty acids help reduce blood pressure. Taking omega-3 supplements (capsules and liquids), be it fish oil or flaxseed oil supplements, flaxseed oil… can help you reduce blood pressure.
Anthocyanins The Extract of Arandans
Anthocyanins are red, purple, or blue pigments found in certain fruits and vegetables. Cherries, pomegranates, blueberries, and other antioxidant-rich fruits contain high levels of anthocyanins.
Regularly taking supplements with anthocyanins such as those made from blueberry extract, dried cherry, currants … could help reduce systolic blood pressure by 12 percent.
Fortunately, by introducing a series of small changes in our day to day we can lower blood pressure naturally. Here we share four simple tips, advice, or recommendations that will help you keep your blood pressure within the “normal” or ideal values.
Lose weight or lose Some weight
Many specialists point out that the most effective way to lower high blood pressure is to lose weight. Overweight and obesity are factors directly related to high blood pressure. This is not to say that a strict diet is necessary to achieve great weight loss.
If we have hypertension it is advisable to lose weight at least 10 percent of our body mass. Sometimes it is enough to lose 5 or 6 extra pounds to control high blood pressure.
To start regulating blood pressure, control cholesterol, and improve circulation, you have to exercise daily. You don’t have to beat yourself up or make great efforts, but try to do half an hour of physical exercise a day at least five days a week. Do the activity that you like the most. For some this means going dancing; for others, riding a bike or taking a brisk walk with the dog, or chatting with a friend. These types of activities activate circulation, help eliminate toxins, and prevent hypertension.
Even everyday activities like gardening, planting a garden, taking the stairs instead of taking the elevator, or walking shopping can be of great help.
Limit The Consumption of alcohol And no Tobacco
Drinking alcohol frequently will raise your blood pressure, so drink in moderation. Of course, give up harmful habits like smoking. The toxic and stimulant compounds in cigarettes increase blood pressure above normal levels. In addition, quitting smoking will help us prevent the development of cardiovascular and respiratory system pathologies.
Beware of Stress
Stress releases a series of hormones that constrict blood vessels and can cause temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk, such as eating with anxiety, sleeping poorly, or abusing harmful substances such as alcohol. For all these reasons, reducing stress should be a priority if you are looking to lower your blood pressure naturally.
In addition, if you put into practice these simple tips to lower blood pressure naturally, you will not only control hypertension, but you will also enjoy a better quality of life, you will feel more active and full of energy.