Hypertension: four recommended foods to maintain stable blood pressure

Hypertension: four recommended foods to maintain stable blood pressure

The hypertension affects between 20 and 40% of the adult population of America, which means that approximately 250 million people suffer from hypertension on this continent.

As this is a very common condition, it is important that each patient not only receives adequate treatment for their particular condition, but also supplements it with physical activity and a good diet.

What is hypertension

High blood pressure is defined by detection of systolic (“peak”) and/or diastolic (“minimum”) blood pressure averages above established normal limits for recordings obtained in the office: 140 mmHg for the systolic and 90 mmHg for the diastolic.

While the systolic blood pressure or maximum is the force exerted by the blood on the arteries when the heart contracts, the diastolic blood pressure It reflects the pressure in the arteries when the heart is at rest, between heartbeats.

Although it does not usually cause symptoms, hypertension is the main risk factor for death from cardiovascular disease, making it a serious public health problem that also affects children and adolescents.

What causes hypertension? High salt intake, low fruit and vegetable intake, harmful alcohol consumption and sedentary lifestyle, among other factors.

According to the Pan American Health Organization (PAHO), reducing salt and tobacco consumption together could prevent about 3.5 million deaths in the Americas over the next ten years.

Although medication is necessary in many cases, certain dietary adjustments can help and are easily incorporated into the daily routine.

Four foods to maintain stable blood pressure

The first option is the yogurt. In addition to its well-known benefits, research from the University of South Australia has found that a daily dose of the white product can also lower blood pressure.

Calcium and potassium are essential minerals for regulating blood pressure, and both are found in yogurt. It is important to consider that processed versions with added sugars are not recommended and good quality natural yogurts should be chosen, preferably with live cultures to support gut health.

Another study conducted in 2021 found that flavor food with spices, herbs and garlic not only does it add flavor, but it could also reduce blood pressure. Tests showed that after four weeks of the diet with an increase in herbs and spices, participants’ blood pressure readings improved.

Researchers at Pennsylvania State University in the United States have found that flavoring foods with 6.5g (or about 1.3 teaspoons) of herbs and spices each day can help reduce systolic and diastolic blood pressure.

The dried fruits are undoubtedly one of the most noble foods that nature offers us, but the nuts seems to have a special power to lower blood pressure.

Scientists from Pennsylvania State University also found that study participants who ate walnuts had a greater reduction in blood pressure than those with a similar fatty acid profile who did not eat the walnuts themselves. same.

Finally, consume a cup of herbal tea at night it is a good habit to take care of blood pressure, especially if you prepare infusions with hibiscus tea or Jamaican flower juice, made from calyxes of this rose.

However, hibiscus tea is not for everyone. If a person is taking the diuretic drug hydrochlorothiazide for high blood pressure, hibiscus tea is not advised as it may interact with the drug.

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