Hypertension (high blood pressure) is one of the most common risks to cardiovascular health.
Adopting a healthy diet plays a decisive role in regulating blood pressure, as there are some foods that contribute to its reduction in combination with medication.
Blood pressure shows two measurements, systolic and diastolic pressure. In general, therefore, hypertension is detected when the “high” value, that is, systolic blood pressure is over 130 mm Hg (millimeters of mercury), as well as when the “small” value – diastolic blood pressure – is over 80 mm Hg.
Here are some of the foods that throw hypertension and you can integrate into your diet, following the guidelines of your personal doctor.
Beetroot
The beetroot is rich in nitrates, which are converted into nitrogen monoxide in the body. Nitrogen monoxide helps to dilate blood vessels, thereby reducing blood pressure. In addition, it has been found that beetroot juice can reduce systolic blood pressure.
Garlic
Garlic contains alisine, a natural compound with strong antihypertensive properties. Eating garlic relaxes blood vessels, thus improving blood circulation.
Bananas
Bananas are rich in potassium, a metal that helps regulate sodium levels in the body. Increased potassium intake helps to reduce blood pressure, balancing the effect of salt.
Green leafy vegetables
Green leafy vegetables (spinach, arugula) are rich in magnesium, potassium and fiber – elements that help reduce blood pressure. Therefore, their regular consumption has a positive impact on cardiovascular health.
Oats
Oats contains soluble fiber (B-glucan) that help lower cholesterol and blood pressure. For this reason, people who have been diagnosed with hypertension can include oats, accompanied by fruits and nuts.
Yogurt with low fat
Yogurt (without adding sugar) is rich in calcium and probiotics. At the same time, yogurt contains bacteria, which promote the release of proteins, which reduce blood pressure. Probiotics also support good bowel function, associated with overall cardiovascular health.
What should you avoid
Blood pressure is directly related to the healthy lifestyle, therefore, patients who have been diagnosed with hypertension have to cut “knife” smoking, reduce stress, enjoy adequate and quality sleep, and integrate their physical exercise. Also, they should avoid the following:
Salt (sodium)
Excessive salt consumption is the main cause of hypertension. For this reason, experts recommend limiting daily salt consumption to 3.8 grams daily. In addition, it is advisable to avoid processed foods as well as sausages containing large amounts of salt.
Saturated and trans fat
These fats, found in fried, pastries and processed foods, increase cholesterol and prevent good blood circulation, thus deteriorating blood pressure.
Sugar
Excessive consumption of sugar is associated with obesity, insulin resistance and high blood pressure. Therefore, it is advisable to limit the consumption of soft drinks, sweets and packaged juices.
Alcohol
Alcohol consumption in large quantities increases blood pressure. Experts recommend up to one drink a day for women and up to two for men.