what to eat and what to avoid to lower high blood pressure

There are many risk factors that increase the likelihood of arterial hypertension. And if some of them, such as gender and age, cannot be changed, it is never too late to try to normalize metabolism. Refusal of harmful habits, moderate physical activity and a balanced diet – all of these measures can help reduce tonometer indicators and the risk of complications.

Some foods can adversely affect cardiovascular health and provoke the rise in indicators. For example, table salt attracts more fluids into the blood vessels, which increases the blood volume and the heart rate and the blood pressure rises.

What products lower blood pressure?

Vegetables

Carrots and potatoes contain potassium, tomatoes – lycopene. This substance has anti -tatherogenic effects – slowing down the growth of atherosclerotic plaques that narrows the radius of blood vessels. Green vegetables such as broccoli are a source of flavonoids. They have strong antioxidant effects and protect blood vessels from damage.

Most vegetables are rich in fiber – dietary fiber, which are not digested in the gastrointestinal tract, but are already in the stomach, causing a feeling of satiety. It helps to control weight.

Fish

Experts of the American Association of Cardiology advise taking fish at least twice a week. However, not every fish is suitable for lowering blood pressure.

Useful species: anchovies, tuna, herring, mackerel, salmon, sardines, striped perch.

These fish species are rich in omega-3 fatty acids. Some of them are irreplaceable, that is, it cannot be synthesized in the body and must be obtained from the outside.

Citrus fruits

Oranges, grapefruit, lemon, green lemon provides the body with a large amount of potassium, as well as Hesperidine. This substance helps to lower arterial blood pressure and has a positive effect on heart function.

One study found that two glasses of orange juice a day reduce systolic arterial blood pressure (upper measurement rate) on average 6.35 mmHg.

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Nuts and dried fruits

Researchers at Pennsylvania State University have found that the replacement of low -fat snacks with pistachios normalizes arterial blood pressure in adults, including those with high blood cholesterol and sugar. The diastolic (lower) arterial blood pressure of people who snack around 100 g of walnuts daily is lower. Researchers believe that this effect can be caused by the weakening of the enzyme, which promotes the narrowing of blood vessels and the increase in blood pressure. By the way, this enzyme is blocked by some heart medicines.

Dried fruits are rich in potassium and other biologically active substances that can help lower blood pressure. They contain fiber that slows down glucose absorption from dried fruits.

Green tea

This drink helps to normalize blood pressure. Its positive effect is achieved by its natural substances: alkaloids, polyphenols, carotenoids, as well as vitamin C and minerals such as chrome, manganese, selenium and zinc.

It is necessary to control the amount of tea drink: 1-2 cups per day will be beneficial to the body, but excessive consumption can cause the same too much excitement as a cup of coffee.

Legumes

Half full plates should occupy complex carbohydrates. They also include legumes – peas, beans or lentils. They can lower arterial blood pressure by stimulating the production of vasodilators. The effect is felt if one serving of legumes is consumed daily.

Bananas

Bananas are known as a source of potassium – it regulates fluid balance in the body, which is important to maintain normal arterial blood pressure. It is believed that eating one banana a day can satisfy the daily potassium rate. However, people with high arterial blood pressure need more potassium, especially if they use diuretics according to the doctor’s prescribing – these drugs wash the potassium out of the body.

Berries

Berries are one of the products that lower arterial blood pressure. Particularly useful bruises: they are rich in anthocyanins (polyphenols). These components expand blood vessels and strengthen their walls.

Pomegranate

Pomegranate is also rich in polyphenols and has high antioxidant activity. Several studies have shown that pomegranate juice can slow down the growth of atherosclerotic plaques and reduce arterial blood pressure.

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Milk

The clinical study of the effects of dairy products on hypertension has shown that consumption of three dairy products a day has a positive effect on the systolic (upper indicator) of the blood pressure, helping to reduce it by 2 mmHg.

Spices

Spice food can positively affect heart health. Putting even a single teaspoon of spices in the diet per day has been shown to lower blood pressure per day within four weeks. This effect is particularly observed with prolonged use of turmeric.

Chocolate

Chocolate contains flavonoids that help relax blood vessels and improve blood circulation. However, as a product that lower arterial blood pressure, only black chocolate without sugar is suitable. It is high in cocoa and, accordingly, more flavonoids, which cannot be said to be about milk chocolate, which contains 2-3 times less useful substances.

Dash diet

A special diet – DASH diet exists to maintain normal arterial blood pressure. It includes products with reduced sodium (salt) content and sufficient calcium, magnesium and potassium.

According to the basic principles of the Dash diet, it is necessary:

– consume 8 to 10 servings of fruits, vegetables and non -fat dairy products daily;

– include 1 serving of whole grain products, fish, lean meat, legumes and nuts at least 4-5 times a week in the diet;

– reduce salt intake up to 3 g per day;

– drink enough water (if there are no contraindications).

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Although the Dash diet was originally developed to fight arterial hypertension, it has a positive effect on the whole body. A healthy diet will not only provide you with vitamins and minerals, but will also help normalize metabolism and control weight.

If your blood pressure is high, your doctor may suggest limiting products high in sugar, salt, very spicy and smoked meals. It is important to eat dishes that are high in animal fat – pork, fatty dairy products as little as possible.

Hypertonics are prohibited from everything preserved. Drinks rich in caffeine – coffee, strong black tea and energy drinks – are also restricted, although they are not prohibited in small quantities. In high blood pressure, alcohol should be abandoned.