Foods That Lower Blood Pressure

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Hypertension it has always been considered a disease of the elderly, but unfortunately this disease has recently been found in very young people as well. Nowadays, you can meet a 25-year-old man suffering from this insidious disease.

Why insidious, you ask. The thing is that hypertension tends to develop without bright symptoms, a person can only feel a headache. Arterial hypertension as the disease is much younger, as our lifestyle has changed significantly. If we remember our ancestors, who spent most of the day in the fresh air, moving and eating properly - they included mainly cereals, dairy products and fresh or sour fruits and vegetables.

It became clear where young people have increased their blood pressure - see how we live and what we eat. Young people spend days sitting in front of computers, eating hamburgers and drinking cola. Most factors that provoke hypertension depend on a person's habits and inclinations.

A significant place in the system for prevention and treatment of the problem is occupied by food products, which have a direct effect on chemical reactions and processes in the body and help keep blood vessels in order. With high blood pressure, taking medication is not enough. It is important to know what food you need and what you don't.

You probably know that a special diet for high blood pressure is extremely necessary. So, in order to achieve the maximum positive effect, it is necessary to include and products that lower blood pressure, and more precisely vitamins and minerals contained in them: vitamins C, E, potassium, magnesium, omega-3 acids, folic acid.

Example:

Vitamin C is found in lemons, oranges, blackcurrants, red peppers, strawberries, kiwis;

Vitamin E - in hazelnuts, olives, spinach, sunflower seeds, almonds, parsley;

Potassium - in celery, mushrooms, lettuce, raisins, dried apricots;

Magnesium - in sesame seeds, beans, spinach, sunflower seeds;

Omega-3 acids - in olive oil, salmon, mackerel, walnuts, herring;

Folic acid - in parsley, rose hips, raspberries, mint, lettuce, eggs, cottage cheese, fish.

All these vitamins and minerals will help you control hypertension, so include in your diet products that contain them, and your blood pressure will gradually decrease.

Eat more vegetables and fruits. The fruits are allowed to eat apples, apricots, bananas, dates, grapes, oranges, mangoes, lemons, peaches, pineapples, prunes, raisins, strawberries, tangerines, blackcurrants, chokeberries. They help strengthen the walls of blood vessels and improve their elasticity.

Carrots, avocados, pumpkins, salads of sprouted seeds, beets, eggplant - these are your vegetables that will help you fight high blood pressure. You should also eat white cabbage in fresh and sour form, fresh cucumbers and tomatoes, potatoes, peas, broccoli, spinach, artichokes. It has long been known that carrots and beets are very good for heart function. They are high in magnesium and potassium, as well as dietary fiber. They should be eaten raw, in the form of salads. Stewed vegetables are also suitable, they are allowed to add a little olive oil or sunflower oil.

But still the best fighter among foods against high blood pressure is garlic, which has substances that dilate blood vessels. It is useful in hypertension to eat 1-2 cloves of garlic every day. It is also useful to drink freshly squeezed juices from vegetables and fruits.

Reduce salt intake (from 3-5 g), as well as limit smoked foods, canned foods, foods containing salt, as salts tend to retain water in the body and thus increase blood pressure. To compensate for the salt, you can use some spices, fresh dill, parsley, basil, lemon juice and high-quality (important!) Soy sauce.

Coriander, bay leaf, oregano, celery and ginger will also help with high blood pressure. Be sure to add fresh dandelion leaves to salads in spring and summer, and for winter - dried leaves, which are added as a dry spice to soups and stewed vegetables.

Exclude fried foods from your diet, do not eat foods high in fat: lard, pork, butter, margarine, mayonnaise and other heavy foods for the heart. Doctors are convinced that fatty meat is an extremely common cause of high blood pressure. Non-greasy turkey, chicken and beef are the right washes for you.

Fish can be considered a real savior for you in hypertension. Marine fish with low fat content, such as cod, sea bass are especially useful in hypertension. In some species of marine flounder and tuna there is a lot of selenium, which is responsible for the elasticity of the heart muscle.

Oily fish contains other substances that are also very good for heart health - fatty acids (mainly omega-3). They help the liver to deal with fatty foods faster. The right balance of phosphorus and calcium in the body is extremely important for hypertension. Fish and other seafood, including seaweed, have traditionally been high in iodine, phosphorus, magnesium and potassium.

Naturally, cereals have proven to be among the products useful in hypertension. Wholemeal bread with the addition of bran and lavash and cereals oats, millet, buckwheat, barley, saturate the body with energy. Whole grains contain so-called slow carbohydrates, which are digested for a long time and do not turn into fat.

Some of the healthiest foods that can lower blood pressure, are foods high in calcium. In this regard, there is nothing more useful than non-fat dairy foods: skim milk, buttermilk, yogurt, kefir, hard cheeses.

Limit your intake of coffee, black tea and other caffeinated beverages. Replace them with herbal teas that have a calming effect on the nervous system: rosehip tea, green tea and hibiscus tea (hyacinth), which relieves vascular spasms and improves metabolism. It is better to drink it in cold form, as hot hibiscus tea increases the pressure.

No less useful is the tea, which is brewed with apple slices, blackcurrant or lime blossom, as well as jelly and stewed fruit. Recently, scientists have discovered that previously banned cocoa also helps lower blood pressure. It also contains potassium, iron, magnesium, phosphorus. But to benefit from cocoa, you need to drink it without sugar.

Wed. blood pressure lowering products not only food falls. Oddly enough, one of the most important elements in lowering blood pressure is water. Patients with hypertension usually know that water retention in the body causes an increase in blood pressure and therefore try to drink less often. This is a dangerous misconception!

Water is vital for a person whose body is made up of 88% of it. Usually people drink a little water, believing that they replace it with other liquids - tea, coffee, sugary drinks, etc.

In fact, drinking coffee or black tea will remove more water from the body than it receives from them due to the action of caffeine. The body begins to struggle to retain vital water, which drains and raises blood pressure.

Drinking enough water daily can help relieve blood pressure.

Stop drinking alcohol. After alcohol consumption, the pulse becomes more frequent in healthy people, and in patients with hypertension there is a strong overload of the cardiovascular system.