Ideal foods to lower high blood pressure

 

The feeding is a key aspect for the Health. The difference between a bad or a good nutritional structure can make a risk factor in the face of different diseases or health conditions. In this sense, there are numerous foods that help reduce the tension.

Hypertension (HT) is a chronic increase in blood pressure, in which values ​​equal to or greater than 140 mm of Hg (mercury) of systolic pressure and 90 mm of Hg of diastolic pressure are recorded.

Thus, high blood pressure is a cardiovascular risk factor. Therefore, it is necessary to control tension levels to avoid the appearance of different health problems.

However, blood pressure can increase without just cause, due to some diseases or the use of a specific type of drug. In addition, excessive alcohol or tobacco intake, stress, sedentary life or eating a diet with excess salt are other causes of high blood pressure.

Reduce the consumption of salt

A harmful nutrient for balancing stress in the body is sodium. In this sense, numerous studies conclude that reducing this nutritional element in the diet lowers blood pressure.

salt food
Salt

The human being needs around 1.25 grams of salt per day. Thus, we must try to keep the salt intake below 6 grams per day. Excess salt is a risk factor for fluid retention and increased blood pressure.

The easiest way to reduce your salt intake is not to add it to your food. Thus, fresh and natural foods tend to have a much lower salt concentration than pre-prepared or pre-cooked foods.

According to the Spanish Heart Foundation, these are the foods with the highest salt content, from highest to lowest: bouillon cubes, commercial soups, salted cod, pork bacon, caviar, pizzas, bacon, precooked (croquettes, dumplings …), blue cheese, ketchup, Serrano ham, olives, cooked ham, Manchego cheese, commercial french fries, nuts, sausages, etc.

Another key recommendation is to select those foods that contain less than 0.5 grams of sodium per 100 grams of product.

Ideal foods to lower high blood pressure

Fortunately, in the gastronomic world, there is a wide variety of foods that can be used as a substitute for salt to give flavor to an elaboration. Here spices come into play such as bay leaf, pepper, thyme, nutmeg, garlic, onion, oregano or rosemary.

Thus, to reduce high blood pressure, we must also follow a diet dominated by vegetables, fruits, legumes, fish, olive oil and foods that have little fat content.

In addition, the Spanish Heart Foundation recommends reducing the intake of alcohol and exciting beverages such as caffeine, which can cause an increase in blood pressure.

Finally, along with an adequate diet, to control arterial hypertension it is also appropriate to do physical exercise regularly, not to smoke and control weight. In short, carry out a series of healthy habits.

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