A hypertension, popularly known as high blood pressure, is a serious problem that affects millions of people around the world. Controlling it is essential to prevent heart disease, stroke and other serious complications. With that in mind, see what the foods recommended to include in the dietary routine of those suffering from high blood pressure.
As with other diseases, diet plays a fundamental role in control. Including the right foods in your diet can make all the difference. However, it is important to have a medical consultation to closely monitor your blood pressure and check the other instructions from your healthcare professional.
Foods for those with high blood pressure
It is worth including some foods in your eating routine that have the power to reduce blood pressure. Among them are:
1- Whole grains: Consuming 30g per day of whole grains, such as oats, quinoa and brown rice, can reduce blood pressure by up to 8%.
2- Fruits: a daily portion of 100g of fruits Fresh foods, such as bananas, apples and oranges, contribute to a 3% reduction in blood pressure.
3- Nuts: including 28g per day of nuts and nuts, such as almonds, walnuts and Brazil nuts, can reduce blood pressure by up to 30%.
4- Dairy: as long as it is low in fat, it is recommended to consume 200 g per day. Options include skimmed milk, natural yogurt and cottage cheese. These foods can reduce blood pressure by around 5%.
In addition to diet, other measures are essential for controlling blood pressure, such as regular exercise. physical exercises, being at least 30 minutes per day. Maintaining a healthy weight, as well as moderate consumption of alcohol and caffeine, complete the set of care that can alleviate high blood pressure.
Also remember to manage your stress well and give up the smoking habit, if this is your case, as this is essential for your body’s health and blood pressure control.
