7 foods to consume in case of high blood pressure

By fashionlifeshopping 30/06/2022 1582 Views

In the treatment of high blood pressure, lifestyle and dietary measures play an essential role. By taking care of your diet and practicing regular physical activity, you can manage to lighten your drug treatments (with the agreement of your doctor) and very effectively prevent the complications linked to high blood pressure. But what exactly are the foods to favor in case of hypertension?

7 FOODS TO EAT FOR HIGH BLOOD PRESSURE

1. FRUITS AND VEGETABLES

Whether fresh, frozen, or canned, fresh fruits and vegetables are the go-to foods for high blood pressure.

Rich in water and fiber, they are filling with fewer calories and help you maintain a stable body weight, which is especially useful for high blood pressure. We know that obesity increases the risk of high blood pressure significantly.

Although all fruits and vegetables are good for your health, favor the fruits and vegetables that are richest in potassium. Several studies show that this mineral opposes the harmful effects of sodium on blood pressure. Do not hesitate to consume bananas, bananas and blood pressure, dried fruits such as grapes and apricots as well as vegetables such as spinach, mushrooms, broccoli or even artichokes. All are good sources of potassium.

In case of hypertension, also bet on the benefits of garlic, a plant with hypotensive properties that will give flavor to all your dishes instead of salt which should be reduced!

2. DRY VEGETABLES

Increasing your consumption of pulses such as lentils, beans or chickpeas can also help you with high blood pressure.

Rich in fiber, they are naturally satiating and help, like fruits and vegetables, to keep the line more easily.

Even more interesting: they are rich in potassium and vegetable proteins! When combined with cereals, legumes can thus advantageously replace all red meat vectors of animal fats that should be limited when you have high blood pressure.

The lentil dahls, chickpea curries or vegetable stews with dried beans are yours! You will discover that vegetarian dishes can be just as tasty and filling as a red meat dish, while being better for your health.

3. LEAST FAT SOURCES OF ANIMAL PROTEIN

To limit your consumption of fat of animal origin while still benefiting from an adequate intake of animal protein, give pride of place to white meats such as turkey cutlets or chicken breast (without skin) .

If you eat other meats, always favor the least fatty cuts such as veal cutlets, lean pork tenderloin or even ground beef with 5% fat.

If you suffer from hypertension, do not give up dairy products either. Rich in protein, they are also good sources of calcium, magnesium and potassium, which reduce the effects of sodium on high blood pressure. Choose them only in their skimmed or semi-skimmed versions.

4. WHOLE-GROWN STARCHES

Rich in fiber, starchy foods, especially when they are whole, are a good way to avoid weight gain, since they hold well in the stomach and thus avoid snacking during the day. They therefore have their place in a diet that aims to fight against hypertension.

Vary the pleasures by alternating between bread, rice, pasta or whole grains. If you are not used to it yet, start with semi-complete foods. It's always better than eating white bread or refined starchy foods!

5. FISH

White fish can provide you with an excellent source of animal protein. Very low in fat, it is - like white meats - a very interesting alternative to other sources of animal protein such as red meats and charcuterie products which should be given up in the event of high blood pressure.

Also remember to regularly eat fatty fish such as mackerel, sardines, herring or salmon. Oily fish contain Omega-3, so-called "essential" fatty acids that the human body does not know how to manufacture and which could help maintain normal blood pressure in adults. Do not deprive yourself of it!

Prefer to consume fresh fish or in their frozen version. Smoked fish is not recommended for you due to its high salt content.

6. RAPESEED, WALNUT AND OLIVE OILS

Excessive fat consumption ultimately increases the risk of weight gain or cardiovascular disease. However, some fats are essential to our body and even beneficial.

In the event of hypertension, the key word is therefore to reduce the intake of fats of animal origin, rich in cholesterol and saturated fatty acids, in favor of fats of vegetable origin.

The foods to favor are vegetable oils, especially rapeseed and walnuts rich in Omega-3. These oils are to be consumed raw so as not to alter the precious omega-3s they contain and which are sensitive to heat.

Use them alternately with olive oil which, for its part, can advantageously replace butter for cooking.

7. FRESH HERBS AND SPICES

When his blood pressure is high, the first thing to do is to reduce his consumption of salty foods. However, this is not necessarily an easy task because salt is one of the best flavor enhancers there is.

Fortunately, there are ways to give your food more flavor while reducing its salt content. These are aromatic herbs, spices or even lemon juice. Abuse it to keep the pleasure of eating tasty dishes, without added salt!

Also think about sea salt with seaweed (fucus, sea lettuce, dulse, nori...) to replace your table salt. Seaweed is well endowed with potassium, the beneficial effect of which is recognized on hypertension.