This Is The Healthiest Diet For High Blood Pressure

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

High blood pressure it can be very dangerous to health, especially if this problem is ignored and no treatment is taken. It can even lead to life-threatening conditions, so never underestimate hypertension.

Canadian scientists have found that overwork significantly increases the risk of high blood pressure. For example, Laval University has noticed the pattern that when a person works more than 49 hours a week, it automatically increases the risk of high blood pressure, namely compared to those people whose work week is 35 hours or less. Unfortunately, latent hypertension is not detected in routine examinations and thus remains undiagnosed.

Even you can reduce the risk of high blood pressure if you change your lifestyle and pay more attention to your diet. Because every health condition and problem requires adequate food intake.

Just as you can't lose weight while eating white bread and french fries, you can't stop hemorrhoids if you eat hot all the time.

Tips for combating hypertension

According to experts from the National Health Service, it is important that each person's menu includes certain foods, namely avocado, black beans, watermelon, spinach and sweet potatoes.

At the same time, professionals advise to pay special attention to the presence of potassium-rich products in the menu. The reason for this is that in this way it counteracts the effect of salt, which is added to meals and has a negative effect on blood pressure.

Particular attention is paid to the delicate balance between potassium and sodium, as this plays an important role in blood pressure control. This can be achieved as easily as possible by adding more fruits and vegetables to the menu, namely:

- avocado - only half an avocado (100 grams) contains almost 500 mg of potassium;

- black beans - a small bowl of about 170 grams is rich in more than 600 mg of potassium in its composition;

- watermelon - one serving of 570 grams of watermelon provides over 600 mg of potassium to the body;

- sweet potatoes - one medium potato saturates the body with more than 500 mg of potassium;

- spinach - a bowl of frozen spinach saturates the body with as much as 540 mg of potassium.

Shiitake mushrooms

Photo: Yordanka Kovacheva

It is good to add to your menu shiitake mushrooms, which are also a wonderful product for the prevention of high blood pressure. They are rich in the so-called chemical eritadenine, which has a particularly important function for the body, namely it blocks the activity of enzymes that have a vasoconstrictive effect. This is especially important for health, because when blood vessels constrict, there is an increase in blood pressure, which leads to hypertension.

Not only shiitake mushrooms are good for health, but also the winter bush, the boletus and the mushroom, which are also rich in this chemical, which, however, is in smaller quantities. Shiitake mushrooms are unique in themselves because they are an excellent source of amino acids so important for every body. At the same time, they saturate the body with a number of important vitamins B1, B2, B12, C and D.

They are also rich in magnesium and calcium, which also helps lower blood pressure. Precisely because of their many beneficial properties, today these mushrooms are called the elixir of life in Japan.

Olive oil instead of oil

Experts also advise to use olive oil in cooking. Olive oil is an excellent cooking oil and is also a wonderful tool for prevention of high blood pressure. The reason for the beneficial effects of olive oil are the antioxidants it contains, namely polyphenols, which have many beneficial properties for the body.

For example, they have a vasodilating effect and reduce the level of oxidative stress. In addition, polyphenols have an excellent effect on blood vessels, improving their functions.

Fruits and vegetables

Nutritionists advise not to forget about the intake of vegetables, which are extremely useful. Ideally, their 4-5 servings are best to be colorful, because this is a guarantee of obtaining a variety of nutrients. Be sure to include enough fruits in your diet, as they are also a valuable source of potassium, magnesium and fiber. You can eat them both fresh and frozen.

Fiber

Be sure to add a variety of foods that are rich in fiber - oatmeal, brown rice, nuts, whole grain bread and pasta. All of them are especially useful for the heart, reducing the risk of heart disease by 30 percent. Do not forget to monitor the size of your portions, as in case they seem small, then you can add more vegetables to them. Nuts and seeds are also an integral part of a healthy diet. Experts believe that it is especially important for them to be present in your daily menu.

Recipes that will help you fight high blood pressure - cabbage soup and healthy salads.