Food is one of the most important parts of high blood pressure treatment. Therefore, to have daily care, such as reducing the amount of salt consumed, avoiding fried and industrialized type integrated and canned, because of its high content. natural foods, such as vegetables and fresh fruits.
In addition, people with high blood pressure should increase their water intake by drinking from 2 to 2.5 liters a day, as well as increase their usual physical activity, such as walking or running, at least 3 times a week.
Foods best suited for lowering high blood pressure include
Também é importante incluir na dieta alimentos diuréticos, como a melancia, o abacaxi, o pepino e a salsa, por exemplo, além de aumentar o consumo de água, já que isso ajuda a eliminar a retenção de líquidos através da urina e a regular a pressão arterial.
Learn about other diuretic foods that help control pressure.
The World Health Organization recommends 1 to 3 grams of salt a day to prevent an increase in blood pressure. Salt is composed of chlorine and sodium, which is responsible for increased blood pressure.
Most foods contain sodium, especially industrialized foods, it is important to monitor and read the food label, with a daily sodium recommendation of between 1500 and 2300 mg per day.
To replace salt, a wide variety of spices and herbs can be used to add flavor to foods, such as oregano, rosemary, parsley and coriander, for example.
Some studies have shown that caffeine can increase blood pressure for a short period of time after consumption, regardless of whether the person suffers from high blood pressure or not.
More studies are still needed on its long-term effects, but some studies show that moderate consumption of 3 cups of coffee a day has health benefits and prevents cardiovascular disease, arrhythmias and diabetes.
Foods that should not be ingested in case of high blood pressure include:
These foods are high in fat or sodium, favoring the accumulation of fatty plaques inside the arteries, which makes it difficult to pass through the blood and therefore increases the pressure and therefore should be avoided daily.
In the case of alcoholic beverages, some studies indicate that drinking a small glass of red wine every day has benefits for metabolism and the cardiovascular system, as it is rich in flavonoids, polyphenols and antioxidants, substances that protect the heart.