what foods good for high blood pressure: The feeding is one of the fundamental parts for the treatment of arterial hypertension, for this reason, it is important to maintain some daily cares as to diminish the consumption of salt that is ingested daily; avoid fried and industrialized foods such as sausages and canned products due to their high salt content and; give preference to the consumption of natural foods such as vegetables and fresh fruits.
In addition to this, those suffering from high blood pressure should also increase water consumption, ingesting between 2 to 2.5 litres per day, as well as increase regular physical activity such as walking or running, at least 3 times per week.
- 1. Garlic, with vasodilator effect
It is one of the foods with more therapeutic properties. It helps purify the blood and is antibacterial and antifungal.
In the case of hypertension, it acts as a vasodilator of the capillaries and arteries.
Do not stop taking 1 a day, raw or cooked, in sauces, sauteed or creams.
- 2. Onion, essential daily
It has similar properties to garlic. Promotes blood vessel dilation and good circulation. It is essential to incorporate it into the daily diet.
Eat 1 onion a day, raw or cooked. If consumed raw, better marinated with apple cider vinegar.
- 3. Extra virgin olive oil, accompanying vegetables and salads
Very rich in antioxidants, such as vitamin E. It is known that excess free radicals inactivate nitric oxide, a substance with vasodilator effects.
Dress vegetables and salads with 3-4 tablespoons a day of extra virgin olive oil.
- 4. Legumes, 4 or 5 times a week
They are regulatory foods at different levels since they provide a lot of fibre, protein, vitamins, and minerals.
Take legumes 4-5 times a week in the form of hummus, salad, stew or soups.
- 5. Cinnamon to control blood sugar
It helps control blood sugar levels. High blood glucose causes an inflammatory state that affects the malfunction of the vascular and circulatory system.
Every day add a pinch to any dish, such as fruit compotes.
- 6. Hemp seeds high in omega-3
Together with flax, chia and nuts, they have a high content of omega-3, which acts as an anti-inflammatory and is preventive of cardiovascular disease.
In the case of nuts, they can recover the arterial wall.
Take 2 tablespoons a day of hemp seeds in creams, sauces or shakes.
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- 7. Coconut water, similar to blood plasma
With cardioprotective effect due to its richness in potassium and magnesium. Also, due to its chemical composition, it resembles blood plasma and helps with proper hydration of the body.
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Drink 1 glass of coconut water daily.
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- 8. Diuretic artichoke
Rich in potassium and with diuretic properties: it favours the elimination of fluids from the body and, as a consequence, lowers blood pressure. Also, it benefits liver function.
2-3 artichokes, 2-3 days a week.
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Foods to be consumed
The best foods to reduce tension are:
- 1 All fresh fruits;
2 Cheeses without salt;
3 Olive oil;
4 Coconut water;
5 Cereals and whole foods;
6 Beet juice;
7 Eggs; high blood pressure
8 Vegetables both raw and cooked;
9 Red meat low fat;
10 White meats like skinless chicken, turkey, and fish;
11 Raw peanuts or peanuts, merely or cashew nuts (without salt);
12 Light yoghurts
- It is also important to include in the diet diuretic foods such as watermelon, pineapple, cucumber, parsley, nopales, among others, and increase water intake since its consumption will help eliminate fluid retention through Urine and regulate blood pressure.
Know what foods with diuretic properties are: what foods good for high blood pressure
How much salt can we consume per day?
The world health organization recommends 1 to 3 g of salt per day to avoid an increase in blood pressure. Salt is composed of chloride and sodium, the latter being the cause of the increase in blood pressure.
Most foods contain sodium, especially those industrialized, being important to stay tuned and read the nutritional labelling, the daily sodium recommendation should be between 1500 to 2300 mg per day. high blood pressure
To replace the salt you can use a variety of spices and herbs to give more flavour to foods such as oregano, rosemary, parsley, and coriander, for example.
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How much coffee can I consume?
Some studies show that caffeine can increase blood pressure for a short period after consumption, regardless of whether or not the individual suffers from high blood pressure.
It is still necessary to study a little more about the effects of its long-term consumption, however, some studies show that moderate consumption of 3 cups per day is beneficial for health, avoiding cardiovascular diseases, arrhythmias, and diabetes mellitus.
Foods to avoid
Foods that should not be eaten if you have high blood pressure are:
- 1 Fritters in general;
- 2 Cheeses such as Parmesan, Provolone, Swiss;
- 3 Serrano ham, mortadella, salami;
- 4 Fatty foods Look carefully at the nutritional labelling of foods;
- 5 Sausages such as sausages, ham, turkey breast;
- 6 Canned as tuna or sardines;
- 7 Sweets;
- 8 Pre-cooked or canned vegetables and vegetables;
- 9 Nuts that contain salts such as peanuts or peanuts, cashews or merely;
- 10 Sauces in general such as tomato (ketchup), mayonnaise, mustard;
- 11 English sauce or soy sauce;
- 12 Broth cubes ready to be used;
- 13 Meats such as hamburgers, bacon, charqui;
- 14 Pate, sardines, anchovies, salted cod;
- 15 Gherkins, olives, palm hearts, canned asparagus;
- 16 Alcoholic beverages, soft drinks, meringues, energy drinks, and pasteurized juices.
- These foods are rich in fat or sodium, favouring the accumulation of fat plaques inside the arteries, hindering the passage of blood and consequently increasing the pressure and, therefore, should be avoided.
In the case of alcoholic beverages, some studies indicate that drinking 30 ccs of red wine daily has shown some beneficial effects on the metabolism and cardiovascular system. since it is rich in flavonoids, polyphenols, and antioxidants that are substances that protect the heart.
what foods good for high blood pressure