High blood pressure is one of the most widespread health problems globally, significantly increasing the risk of heart attacks, strokes, or heart failure if we do not control it properly. Making profound changes in the diet is essential to lower blood pressure, and knowing which foods are our allies will help significantly fight this condition. That is why at FastlyHealwe explains what foods are to lower blood pressure.
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Recommendations to lower blood pressure
Lowering blood pressure requires an essential adjustment in our diet since many of the ingredients we ingest in our daily diet increase blood pressure, putting our health at risk. That is why you should limit the consumption of:
- Salt in meals is recommended to replace it with spices to give food flavor.
- Products are rich in salts, such as commercial dressings, pickles, canned goods, packaged soups, prepared foods, salty snacks, cold cuts, sparkling water, or commercial marinades.
- Avoid taking effervescent medications, which provide your body with sodium, affecting your blood pressure levels.
- Foods rich in fat or sugar should also be avoided, affecting blood pressure.
- Increasing the consumption of fresh vegetables and fruits, lean proteins such as chicken, turkey, or some cuts of beef and pork, and fish will significantly help improve your heart health.
It is also essential to carry out a diet to lose weight if you are obese or overweight, in this way we will improve general health and benefit our heart. Avoiding a sedentary lifestyle and leading an active life by exercising frequently is equally important to reduce high blood pressure and ensure well-being.
Fruits rich in vitamin C lower blood pressure
The fruits rich in vitamin C, which also offers a good supply of antioxidants, are ideal for lowering blood pressure and ensuring heart health; they reduce the stiffness in the arteries, making them more flexible. Therefore, the Blood circulates much better.
Some good alternatives are:
- The lemon.
- The Orange.
- Grapefruit.
- Red fruits such as blueberries, strawberries, or raspberries.
- The Kiwi.
Dark chocolate for high blood pressure
Dark chocolate, one that contains between 50 and 70% cocoa or more, is an excellent source of antioxidants and one of the best foods to ensure the health of our hearts. This is due to its flavonoid content, which favors the dilation of the vessels and, therefore, better blood circulation.
It is one of the best foods to lower blood pressure. However, it is essential to be clear that it must be dark chocolate since that with a high percentage of milk does not have this effect.
Raw Garlic is a great ally.
In addition to being an excellent natural antibiotic that has many benefits for our health, Garlic is a very complimentary food for the heart as it helps prevent the formation of clots, dilate blood vessels, and, therefore, lower blood pressure. Blood pressure.
To receive all these effects, it is necessary to consume it raw; you can ingest it in the same way that you drink a pill or eat it in dishes in which it is not cooked, such as gazpacho, garlic sauce, aioli, pesto, or rolled in a salad.
Potassium-rich foods to reduce hypertension
Potassium is a mineral that helps maintain blood pressure at normal levels. Still, it also becomes a necessary nutrient for those who consume medication to regulate hypertension. Due to its diuretic components, this mineral is often eliminated from the body through urine, making replenishing it even more critical.
Among the foods rich in potassium, the following stand out:
- Bananas or bananas.
- The soy.
- Vegetables such as broccoli, chard, artichokes, or carrots.
- Fruits such as melon and coconut, whose water is consumed frequently, are highly recommended for patients with hypertension.
Whole grains for a healthy heart
The whole grains are an excellent source of fiber, thus stand out from food to lower blood pressure. This nutrient favors the reduction of tension while controlling cholesterol, triglycerides, and sugar in the Blood, making it one of the best defenders of heart health.
Among the best options for whole grains, oats, wheat, or wheat bran is recommended, which should always be consumed naturally and without added sugar to be effective.
The potato is ideal for lowering blood pressure
Due to its content of potassium and magnesium, the potato is a very nutritious food, but it also helps lower blood pressure effectively. This ingredient should preferably be consumed with the skin and always prepared in healthy presentations such as cooked or roasted, with minimal added salt and free of fats such as butter.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Foods to lower blood pressure , we recommend that you enter our category of Blood, heart and circulation .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.