High blood pressure: see the best foods for the diet | nutrition

When the subject is high pressure, salt immediately comes to mind, right? We always hear the recommendation that it is necessary to reduce sodium, but what few people may know is that this alone is not enough. It is necessary to change other eating habits to combat high blood pressure. Check out this report what are the best foods for the high blood pressure diet.

It is estimated that 45% of the Brazilian population aged 30 to 79 has hypertension, according to the World Health Organization (WHO). This corresponds to 50.7 million people. It is a silent disease that brings harm to health. Find out how to identify it here. Therefore, in addition to medical monitoring, other habits become essential for controlling the disease. Among them is adequate nutrition.

— It is essential to control the amount of sodium we ingest daily. To achieve this, it is important to reduce the consumption of ultra-processed foods and avoid adding excess salt when preparing meals. It is also recommended to avoid the use of industrialized seasonings and condiments. Carefully reading product labels is especially important for people who need to restrict sodium in their diet, such as hypertensive patients and those with kidney disease — explains cardiologist Fábio Tuche, PhD in Sciences from the State University of Rio de Janeiro (UERJ) .

Eating well and controlling your weight help reduce blood pressure

But concern about food should go beyond sodium consumption, although this is one of the main measures to be adopted. The diet should be based on fresh foods, such as fruits, vegetables and legumes.

— The effectiveness of treating high blood pressure is directly linked to the adoption of a dietary plan. This plan should emphasize the consumption of fruits, vegetables and low-fat dairy products, including whole grains, coconut water, fish, yogurt, cocoa and nut fruits. It is recommended to reduce the consumption of red meat, sweets and sugary drinks — explains the cardiologist.

When we talk about diet here, we are not referring to something restrictive or painful. We are talking about a healthy, balanced diet that protects health, avoiding excesses and nutrient shortages due to extreme restrictions.

• Follow a balanced and healthy diet, if possible with the supervision of a nutritionist, respecting food preferences and routine;
• Increase the consumption of vegetables and fruits, that is, prioritize natural foods over processed foods;
• Prioritize foods rich in potassium, calcium and magnesium;
• Use homemade seasonings instead of industrialized seasonings;
• Keep your body hydrated by drinking at least 2 liters of water per day;
• Reduce consumption of foods rich in white flour, such as bread, pasta and cookies; give preference to whole grains;
• Decrease consumption of red meat;
• Avoid consuming foods rich in sodium, fats and fried foods;
• Leave aside processed and ultra-processed foods;
• Reduce (or try to cut) your consumption of alcoholic beverages;
• Moderate caffeine intake;
• Practice physical exercise regularly, if possible with professional guidance.

Nutritionist Angelica Grecco brings a list of 7 foods that help keep blood pressure under control. Check it out below.

1. Banana: fruit rich in potassium, a mineral essential for regulating blood pressure. Potassium helps control the amount of sodium in the body, which in turn helps regulate blood pressure. It is also a good source of vitamins C and B6 and fiber, which makes it an excellent option to include in a heart-healthy diet;
2. Avocado: Incredibly nutritious fruit, rich in potassium and healthy unsaturated fats such as oleic acid. Potassium is essential for regulating blood pressure, helping to counterbalance the negative effects of sodium. Unsaturated fats present in avocados are beneficial for heart health and can help reduce the risk of cardiovascular disease;
3. Salmon: fish rich in unsaturated fats and omega-3 fatty acids, which are known for heart health benefits. These nutrients can help reduce blood pressure, lower triglyceride levels, and reduce the risk of cardiovascular disease. Additionally, it is a good source of protein and contains a variety of essential vitamins and minerals;
4. Beet: rich in nitrates, compounds that can help relax blood vessels and improve blood flow. This can lead to a reduction in blood pressure and an improvement in cardiovascular health. Additionally, it is a good source of fiber, vitamins and minerals, making it an excellent option to include in a heart-healthy diet;
5. Oat: rich in soluble fiber, which can help reduce cholesterol and blood pressure. Soluble fiber also helps promote satiety, which can be helpful for weight management. It is also a good source of complex carbohydrates, vitamins and minerals, making it an excellent option for a healthy and nutritious breakfast;
6. Low-fat yogurt: It is an excellent source of calcium and potassium, two important nutrients for heart health. Calcium plays a role in regulating blood pressure, while potassium helps counterbalance the effects of sodium. It is also rich in proteins and probiotics, which are beneficial for digestive health;
7. Kiwi: It is a fruit rich in vitamin C, potassium and fiber, making it an excellent option to include in a heart-healthy diet. Potassium helps regulate blood pressure, while vitamin C is an antioxidant that can help protect the body’s cells from damage. Fiber can help reduce cholesterol and promote digestive health.

Certainly an important part of the treatment is nutrition, as food can be allies in controlling high blood pressure. However, just changing what you eat may not be enough. It is important to seek guidance from a cardiologist or nutritionist for adequate monitoring and a personalized treatment plan.

This is because blood pressure control goes beyond food. Changes in habits, especially diet, can make the disease easier to control and reduce its severity, even with the use of medication.

It is important to practice physical activity regularly, control your weight, get adequate and restorative sleep, not smoke, always stay hydrated and reduce stress.

— Medications are necessary when we are unable to control blood pressure adequately through a healthy lifestyle, or in cases where the patient presents complications associated with high blood pressure, such as damage to target organs — comments the cardiologist.

This includes patients diagnosed with hypertensive retinopathy, increased thickness or dilation of the heart, renal dysfunction, reduced ability of the kidneys to filter blood and serious events such as stroke or heart attack.

— Even in the absence of symptoms, high blood pressure is a chronic condition that requires long-term care. It is essential to consult a doctor to develop an effective and personalized treatment plan — concludes Fábio.

Angelica Grecco is a clinical nutritionist.

Fábio Tuche is a cardiologist, PhD in Sciences from the State University of Rio de Janeiro (UERJ) and member of the American College of Medicine.