Nutrition

The 9 Best Foods to Eat for High Blood Pressure

If you have been diagnosed with hypertension, or high blood pressure, your doctor has likely advised you to make lifestyle changes, including exercise and changing your diet. This is because a diet of foods high in nutrients and low in sodium can naturally lower blood pressure.

Natural nutrients are generally higher in good antioxidants, which can be damaged when prepared for storage. Better to favor the consumption of fruits, vegetables, whole grains, low-fat dairy products, sources of lean proteins such as fish and poultry, beans, nuts and vegetable oils, while limiting saturated fats, refined grains, processed foods and added sodium.

What is considered high blood pressure?

The criteria for high blood pressure are as follows:

– Normal Less than 120/80 millimeters of mercury (mmHg).
– High Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg.
– Stage 1 Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
– Stage 2 Systolic of at least 140 mmHg or diastolic of at least 90 mmHg
– Hypertensive crisis Systolic over 180 mmHg or diastolic over 120 mmHg, patients should change medication promptly if there are no other indications of problems, or be hospitalized immediately if there are signs organic damage.

A large study involving more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants with systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, Stroke and death rates decreased significantly compared to those following a more standard treatment plan, where the goal was to bring their systolic pressure below 140 mmHg.

Recommended Lifestyle Changes for High Blood Pressure

To help people with high blood pressure:

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– Eat a diet rich in fruits, vegetables and whole grain foods, as well as skinless fish and poultry.
– Limit alcohol consumption
– Increase their physical activity
– losing weight
– reduce the amount of sodium in their diet
– Stop smoking
– To manage stress

If you are concerned about your blood pressure, the first step is to see your doctor to get it checked. Then it may help to start incorporating some of these foods into your meals. Your taste buds and your heart will thank you.

1 Potassium-Rich Bananas May Help Lower Blood Pressure

These portable, easy-to-peel fruits are low in sodium and are also a good source of potassium, which can help lower blood pressure. With certain blood pressure medications, you may have an increased need for potassium. Some people may also be naturally lacking in their diet. A lack of potassium has an impact on muscles and heart rate. Bananas are also full of fiber, which fills you up.

2 Yogurt provides the calcium needed for normal blood pressure

Yogurt is a good source of calcium, a 220 gram serving of low-fat plain yogurt provides 415 milligrams, or nearly one-third of the recommended daily value for an adult. A calcium deficiency can contribute to high blood pressure. Many people associate calcium with something kids need, and stop focusing on calcium-containing foods as adults, but the adult body still needs it. Yogurt is a low sodium food that is great straight from the container. Choose plain, unsweetened yogurt whenever possible.

3 Salt-Free Seasonings Add Flavor

Adding seasonings to your foods can help reduce the amount of salt you use. But while many commercially available spice blends can add flavor to your dishes, they are often not low in sodium. Instead of using a ready-made mix, make your own seasoning to help lower blood pressure by mixing fresh or dried herbs and spices that don’t contain salt. For example, to season a healthy whole-wheat pasta dish, prepare an Italian blend of dried rosemary, oregano and thyme.

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4 Cinnamon can help lower your blood pressure

Cinnamon, in addition to being tasty and associated with a number of health benefits, may also help lower your blood pressure, according to a study published in April 2021 in the Journal of Hypertension. You can sprinkle it on oatmeal, stir it into stews and chilies, or use it in stick form to flavor coffee and hot cocoa.

5 Potassium-Rich Potatoes Can Help Lower Blood Pressure

The humble potato often gets a bad rap, but when prepared correctly, it can be an excellent source of potassium, which can help lower your blood pressure. Potatoes are also a low sodium food and a good source of fiber, not to mention that they are fat and cholesterol free. Divide a baked potato and sprinkle it with one of your herb blends, or top it with a dollop of plain Greek yogurt and chopped chives for a delicious, guilt-free meal or side dish.

6 Fresh fish is part of a heart-healthy diet

Many fish are an excellent source of lean protein, while other varieties offer omega-3 fats, which some research has linked to heart-healthy benefits. Some fish, such as trout, are rich in vitamin D. A fillet of fresh fish requires minimal preparation. Keep it low in sodium by brushing it with a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes—it’s easy and flavorful.

7 Fiber-filled oat bran has many heart-healthy benefits.

Rolled oats are a great breakfast choice if you have high blood pressure, but oat bran may provide even more health benefits because it’s higher in fiber, which can help reduce blood sugar. blood pressure and improve digestive health. Rolled oats also contain soluble fiber, which has been shown to lower cholesterol levels.

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8 Iron-rich spinach is essential to a heart-healthy diet.

Spinach and other leafy green vegetables are low sodium foods and are a great way to increase your vegetable intake, an important part of a diet to lower high blood pressure. Green vegetables are also a fairly good source of calcium, half a cup of cooked spinach provides about 9% of the recommended daily value for an adult. Use spinach in salads or add chopped spinach leaves to pastas, casseroles and other dishes. Besides being a food that helps lower blood pressure, spinach is also packed with dietary fiber, iron, and vitamins A and C, making it an essential food in any diet.

9 Eat flax seeds to get omega-3 fatty acids and to help lower blood pressure.

This seed, which comes from the flax plant, is rich in flaxseed oil, which can help lower high blood pressure thanks to its omega-3 fatty acid content. When ground into flax meal, it has a pleasant nutty flavor. Grinding flaxseeds (to create flour) allows your body to absorb omega-3 fatty acids, so be sure not to skip this step. To use flaxseeds as a blood pressure-lowering food, stir them into low- or fat-free plain yogurt, sprinkle them over hot or cold cereal for extra nutrition, or add a few tablespoons to recipes. homemade low sodium bread.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. |amp|

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