The foods that professionals usually recommend if you suffer from high blood pressure

8 foods that help you control high blood pressure

Arterial hypertension is a fairly common cardiovascular disease. More than a billion people worldwide suffer from high blood pressure . A balanced diet and regular exercise are essential to not be part of the statistics. In addition, it is a disease that can be prevented if the right foods are eaten to keep blood pressure levels within normal levels.

Despite being one of the most worrying diseases, hypertension can be controlled by making a change in lifestyle. That includes changes in the meals you prepare and the ingredients you use for each of your dishes. Keep in mind that high blood pressure manifests itself silently , in some cases, so you should pay more attention to your diet.

8 foods that help you control high blood pressure

The center of good health is food and the heart is the engine of a healthy body. Eating well lowers high blood pressure and brings levels back to normal numbers. If you suffer from high blood pressure, eating these foods will help you . These are eight foods rich in nutrients, ideal for healthy people and for those who take medication to lower pressure.

1. garlic

Eating garlic helps you reduce blood pressure levels in the blood as it is a natural vasodilator and anti-inflammatory thanks to its allicin content. People with hypertension should supplement their diet with this food to bring blood pressure within range. You can make dishes such as garlic bread, milk and garlic sauce, garlic soup, among others.

2. Citrus

Lemons, oranges and grapefruit are citrus foods with special powers that level high blood pressure. These types of foods contain vitamins and minerals that keep your heart healthy , reducing the risks of heart disease. Orange juice is the most recommended, compared to grapefruit, as it can interfere with medications that lower blood pressure.

3. Legumes

Hypertension can be controlled by including all kinds of legumes in the daily diet. Its content of nutrients such as fiber, magnesium, potassium, iron and copper contribute to the control and prevention of high blood pressure. Beyond lowering blood pressure , legumes are associated with improving metabolic parameters. Among the dishes that can be eaten with this food are stews, stir-fries and vegan burgers.

4. Fatty fish

The Omega 3 found in fatty fish has great benefits for heart health. Eating fish like salmon lowers the risk of high blood pressure. The fat in fish reduces inflammation and levels of blood vessel-constricting compounds called oxypilins.

5. Fruits and vegetables

A group associated with blood pressure control is that of fruits and vegetables , due to their high content of antioxidants, potassium, fiber and water . To reduce the risks of hypertension, it is recommended to eat five servings of these foods daily. In addition, it helps to lower blood pressure values ​​by consuming fresh fruits and vegetables, preferably in season and in different colors.

6. Beans and lentils

Beans and lentils are foods that help regulate blood pressure , as they have great nutrients that reduce high blood pressure. Magnesium, potassium and fiber are essential elements in the daily diet for good health, especially heart health. People suffering from hypertension should consume enough beans or lentils, but it is also effective in people with no record of high blood pressure.

7. Dark Chocolate

Dark chocolate with a high cocoa content is a good ally to keep hypertension at bay. Consuming this food, in moderate quantity, every day, favors cardiovascular health. 30 grams of dark chocolate with a content between 50 and 70% cocoa is recommended.

8. Pistachios

Pistachio consumption is linked to healthy blood pressure levels. To regulate your pressure you can eat this food daily, you can even combine it with other nuts. Its nutrients, including potassium, keep the cardiovascular system healthy .

Remember that the ideal is to change the lifestyle to a healthier one. Hypertension affects one in three people over the age of 20. If it is not controlled in time, the body can suffer its negative and potentially deadly effects, since in some cases it is usually silent. In that sense, you must be one step ahead of this disease.

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