WHAT TO EAT TO LOWER BLOOD PRESSURE? - IN SHAPE

What to eat to lower high blood pressure: find out the right diet

Hypertension, also called high blood pressure, is a more frequent disorder than is believed. Very often it is not accompanied by symptoms but at other times it manifests itself with intense headaches. Of course a headache should not alarm us but in case of very frequent headaches it is better to avoid any risk and ask your doctor for an opinion!

What is high blood pressure

Hypertension is a circulatory disorder characterized by an increase in blood pressure. The normal values are about 80-90 mmHg for the minimum and 120-140 mmHg for the maximum, with high blood pressure instead higher values are recorded. High blood pressure is often asymptomatic, but some people experience fairly typical and recurrent symptoms, such as sweating, dizziness, nosebleeds and headaches.
The causes that lead the pressure to exceed the normal limits are often attributable to bad habits, especially food, such as eating foods with too much salt, because sodium increases the pressure, abusing alcohol or caffeine or other stimulants. Or eat too many fatty and fried foods. It is essential to reduce these harmful foods in case of high blood pressure and in general all junk food! The bad habits that cause high blood pressure aren't food. Smoking, being very stressed and not practicing healthy physical movement can also be the basis of hypertension.

The importance of nutrition

There are foods that are able to perform a regulatory function on our blood pressure, helping us to bring it back to normal. Nutrition is essential for well-being and must therefore be particularly monitored in case of high blood pressure. Reducing the amount of salt is the first step and the first advice of every doctor when dealing with a hypertensive patient. As you continue reading, you will discover the foods that will help lower your blood pressure. What if your problem is low blood pressure? Do not worry, there are also suitable foods for your case!

See Also: Low Blood Pressure: What to Eat to Avoid Fainting and Fainting?

Which foods to eat and which ones to reduce

It is no coincidence that all foods that promise to lower cholesterol are also indicated in case of high blood pressure: this is because cholesterol and high blood pressure are two diseases that are often linked. The first thing to do is to systematically avoid junk food, junk foods and in general everything that is preserved and not fresh. Avoid ready-made products and rediscover the pleasure of cooking for your well-being. Are you short on time and craving a snack? Go for a fresh fruit or a slice of wholemeal bread! Remember that raw olive oil is a real wellness ally that helps you stay fit. In general, you prefer whole grains and vegetables and nuts. Replace the salt with low-sodium salt, and try to drastically reduce the amount you use for the preparation of your dishes. Replace the use of salt by focusing on spices and lemon! Do not eat too much red meat, nor too many dairy products (but not completely avoiding their consumption is still possible). Instead, avoid bagged foods that are high in salt.

7 ideal foods if you have high blood pressure

In addition to being delicious, these seven foods have a decisive influence on blood pressure values and help you lower it. Include them in your daily and weekly menus: let's find out together. Garlic and chilli: two powerful allies of normal pressure, garlic promotes diuresis and chilli is a powerful vasodilator, use them to flavor your dishes. Much better to reduce the salt and focus on garlic and chilli!
Vegetables: Like fruit, they are rich in minerals, vegetables should be eaten every day to help lower blood pressure. And vegetables contain potassium, a mineral that your body needs a lot! The same goes for bananas, a fruit that is very suitable for a diet in case of hypertension. Another precious food is fish, in particular oily fish for its omega 3 content acts not only on cholesterol but also on blood pressure.
Also include legumes in your diet, which help you regulate your blood pressure and allow the kidneys not to overload due to the high values and nuts which, like the remaining variety of dried fruit, have antioxidant properties and provide you with important fatty acids not saturated. A small serving of nuts a day provides you with important good fats!
Finally, a particularly suitable food is beetroot which is very rich in nitrates which, through chewing, are used by our orgasm to lower blood pressure. The consumption of beetroot is highly recommended to regulate too high values. Seeing how many recipes you can prepare for a wholesome cooking for your blood pressure?

A few more tips

If nutrition is essential to help you lower your blood pressure, starting some good habits will help you to enhance the beneficial effects of the healthy foods you will be eating.
Exercise. You don't have to turn yourself into a high jump champion but rather practice a little physical activity consistently, nothing excessive. 30 minutes a day of brisk walking is enough or any sport is not particularly demanding in the gym. Relieves Stress and Tension Stress is not a good friend of health well-being and raises cortisol levels. To do this, do some relaxing activity, or try meditation. Reduce alcohol and coffee that cause damage to the body. A glass of red wine (about half a meal) a day is good for the body, while excessive consumption is very harmful. Stop smoking because nicotine increases blood pressure and contrasts with beta-blocking drugs used to combat hypertension.Do regular blood tests to keep your health under control and measure your pressure at home day after day: also buy online an easy and intuitive tool like the sphygmomanometer, you can opt for the manual one or if you are not able to use it alone to a digital version, with which you can measure your blood pressure whenever you want. And beyond this, take care of your diet, always choose carefully which foods to eat and which ones to reduce to feel fit and healthy!