Arterial hypertension is one of the most common diseases of the cardiovascular system in the world. It threatens to disrupt the functioning of blood vessels and can provoke the development of a heart attack or stroke. According to statistics, it affects about 20-30% of the adult population, and with age, its prevalence increases and reaches 50-65% in people over 65 years of age.
It has been proven that a healthy lifestyle, the absence of bad habits, a balanced diet, and physical activity are effective preventive measures to strengthen the body. No food can replace therapy and medical support for hypertension. However, they will help to consolidate a positive result and reduce the likelihood of illness if you are at risk.
What To Avoid?
Here is the list of foods people suffering from arterial hypertension must avoid:
- Alcohol: Binge drinking or excess consumption can lead to high blood pressure. Thus, patients with arterial hypertension must abandon this habit to prevent a threatening situation. There are many rehab facilities available across Las Vegas and other cities of the USA that will help you get rid of it. So browse rehab centers in Las Vegas, Nevada, today and learn about their treatment programs. Such treatment will help you stay healthy and lower the risk of high blood pressure.
- Salty Foods: Patients with high blood pressure must be careful about eating salty foods. This is because eating such foods lead to a sharp rise in blood pressure. You can prevent such a situation by reading the labels of the products before buying. Also, avoid eating fast foods and processed foods, which are usually high in sodium.
- Red Meat: Eating meat products once in a while is alright. But if you are a patient with hypertension, it is advisable to minimize the consumption of red meat. The compound of such meat is responsible for elevating blood pressure. Thus, you must refrain from eating pork, lamb, and beef meat for keeping your blood pressure under control.
Foods That Can Help
Below are foods that can help lower blood pressure:
1. Fresh And Juicy Berries
Vitamin dessert is capable of more than just satisfying taste sensations. Strawberries, blueberries, cherries, and other fruits rich in antioxidants contain valuable substances – flavonoids. These can help prevent cancer and many other diseases, including arterial hypertension. A study published in the American Journal of Clinical Nutrition found that adding berries to the diet reduced the likelihood of high blood pressure in adults by about 8%.
2. Dried Apricots
The American Heart Association recommends eating potassium-rich foods to help control blood pressure. This important dried fruit helps the body more efficiently flush out excess sodium, which often causes an increase in pressure. One cup of dried apricots has about a third of the daily intake of potassium – 1.511 mg. At the same time, apricots contain a lot of vitamin C and fiber, which are good for heart health.
A study published in Medical Science shows that regular banana consumption significantly lowers blood pressure in study participants. This is because the banana is a storehouse of magnesium and potassium.
These two trace elements are important components of therapy for hypertension. Eat bananas for dessert, add them to your morning oatmeal or yogurt. You can even add them to your summer smoothies—delicious and healthy!
4. Fatty Fish
Salmon, sardines, mackerel, and other fatty fish are rich in healthy omega-3 and omega-6 unsaturated fatty acids. Among scientists, they are known for their potential in the prevention of diseases in the cardiovascular system. The American Heart Association recommends eating two servings of oily fish per week.
5. Fermented Foods
Yogurt, kefir, kimchi, sauerkraut, pickled vegetables, and mushrooms contain probiotics, beneficial bacteria for gut health. According to an analysis of studies published in the journal Hypertension, adding probiotics to your daily menu improves digestion. Moreover, it may also help reduce blood pressure and keep you healthy.
Cooking with garlic is a great way to reduce the amount of salt on your daily menu. It’s no secret that its high content increases blood pressure. But that’s not all! Studies reveal that adding garlic to the diet helps reduce systolic blood pressure in patients with hypertension. Thus, it is beneficial for you to add garlic to your diet.
7. Hibiscus Flower Tea
With hypertension, you must reduce the amount of coffee in your diet. Thus, many people wonder what to replace it with? Studies show that hibiscus flower tea may be the best choice. Thanks to the antioxidants it contains, daily consumption of tea lowers blood pressure in adults with prehypertension and moderate hypertension.
Few people know that one kiwi contains more vitamin C than one orange. But these are not all their advantages! A study published in the journal Blood Pressure shows that in patients with moderately high blood pressure, consuming three kiwi fruits a day helps bring blood pressure back to normal. In addition, small fruits contain a lot of vitamins and minerals that the body needs.
9. Nourishing Olive Oil
An integral part of the Mediterranean diet, olive oil plays an important role in maintaining cardiovascular health. According to a study published in the journal Clinical Nutrition, its regular consumption reduces systolic blood pressure in people with hypertension. It is best to use the oil in its natural form, without heat treatment.
Tomatoes contain the carotenoid pigment lycopene. It is a valuable substance that has the ability to reduce the level of bad cholesterol in the blood and stop the photoaging of the skin. And a study published in the journal Nutrients shows that adding lycopene to your diet can help lower blood pressure. Experts advise including tomatoes in salads more often. You can use them in the salad or squeeze and drink juice from them.
High blood pressure is a common health problem, which can even lead to a heart attack and stroke. We mentioned a list of foods that will help to lower blood pressure and keep you in good shape. These are also healthy products that will provide additional benefits to your body. If you have seniors at home, it’s also best to develop nutritious diet for them.