How to diet for high blood pressure

Food is one of the most important parts in the treatment of arterial hypertension, therefore, having some daily care, such as reducing the amount of salt that is consumed, avoiding fried and industrialized foods of the built-in and canned type, due to its high content salt, and give preference to natural foods, such as vegetables and fresh fruits.

In addition, people suffering from high blood pressure should increase their water consumption by drinking 2 to 2.5 liters a day, as well as increasing their regular physical activity, such as walking or running, at least 3 times a week.

Pressure-lowering foods

The most suitable foods to lower high blood pressure are:

  1. All fresh fruits;
  2. Cheese without salt;
  3. Olive oil;
  4. Coconut water;
  5. Cereals and whole foods;
  6. Beet juice;
  7. Eggs;
  8. Raw and cooked vegetables;
  9. White meats, such as skinless chicken, turkey and fish;
  10. Unsalted chestnuts and peanuts;
  11. Light yogurts.

It is also important to include diuretic foods in the diet, such as watermelon, pineapple, cucumber and parsley, for example, in addition to increasing water consumption, as this helps to eliminate fluid retention through urine and regulate blood pressure.

Find out about other diuretic foods that help control pressure.

How much salt is allowed to consume per day?

The World Health Organization recommends 1 to 3 grams of salt per day to prevent an increase in blood pressure. Salt consists of chlorine and sodium, the latter being responsible for the increase in blood pressure.

Most foods contain sodium, especially industrialized ones, it is important to keep an eye on and read the food label, with a daily sodium recommendation of between 1500 and 2300 mg per day.

To replace salt, a wide variety of spices and herbs can be used to add flavor to foods, such as oregano, rosemary, parsley and cilantro, for example.

How much coffee is recommended?

Some studies have shown that caffeine can increase blood pressure for a short time after consumption, regardless of whether or not the person has high blood pressure.

More studies are still needed on its long-term effects, however some studies show that moderate consumption of 3 cups of coffee a day has health benefits and prevents cardiovascular disease, arrhythmias and diabetes.

Foods to Avoid

Foods that should not be consumed in case of high blood pressure are:

  • Fried foods in general;
  • Cheeses such as parmesan, provolone, Swiss;
  • Ham, bologna, salami;
  • Foods high in fat. Look carefully at food labels;
  • Filled and canned foods, such as smoked sausage, presented;
  • Canned like tuna or sardines;
  • Sweets;
  • Pre-cooked or pickled vegetables and vegetables;
  • Dried fruits, such as peanuts and cashew nuts;
  • Sauces, such as ketchup, mayonnaise, mustard;
  • Worcestershire or soy sauce;
  • Seasoning cubes ready for cooking;
  • Meats, such as hamburger, bacon, dried meat, sausage, beef jerky;
  • Kids, pates, sardines, anchovies, salted cod;
  • Pickles, olives, asparagus, canned hearts of palm;
  • Alcoholic beverages, soft drinks, energy drinks, artificial juices.

These foods are rich in fat or sodium, favoring the accumulation of fatty plaques inside the arteries, which hinders the passage of blood and consequently increases pressure and, therefore, should be avoided daily.

In the case of alcoholic beverages, some studies indicate that taking a small glass of red wine every day has benefits for the metabolism and cardiovascular system, since it is rich in flavonoids, polyphenols and antioxidants, which are substances that protect the heart.