The 20 Foods That Help Fight Hypertension

Foods that Help Fight Hypertension  are diverse. Because, these foods have several essential nutrients for the general health of the body. In addition, hypertension, popularly known as high blood pressure, affects about 25% of Brazilians, according to a survey by Vigitel (Surveillance of Risk Factors and Protection for Chronic Diseases by Telephone Survey). The disease can cause serious health problems, such as heart attack and stroke, but it is possible to fight it in a very simple way, through healthy eating.

The first recommendation is to reduce salt consumption and control the intake of foods rich in sodium. The maximum limit recommended by the World Health Organization (WHO) is 5 grams of salt per day (the equivalent of 2 grams of sodium), however, the average consumption in the country is 12 grams, more than double the maximum recommendation. .

“A good tip is to increase the use of herbs and natural seasonings, which help to enhance the natural flavor of food. In addition, consumption of processed foods, such as frozen foods, breaded products, ready-made sauces, noodles and instant soups, among others, which are foods very rich in sodium , should be reduced .” So, check out now  The 20 Foods That Help Fight Hypertension:

Guarana:  Guarana is one of the best Foods that Help Fight Hypertension . For years, the native Amazonian fruit and other foods rich in caffeine have been labeled as dangerous to the arteries . the truth, however, is that no study has confirmed its link to hypertension.

Quite the opposite. in a group of 637 people over 60 years old followed by the Federal Universities of Santa Maria, in Rio Grande do Sul, and the state of Amazonas, those who reported regularly drinking a mixture of guarana powder, water and a pinch of sugar or honey were less obese and had, less frequently, high blood pressure.

“The accumulation of fat promotes vascular changes that can culminate in hypertension”, justifies biogerontologist ivana da Cruz, from the institution in Rio Grande do Sul. A message to those who control blood pressure with medication: guarana should only be invited if the doctor allows it. Consumption suggestion: add 1/2 teaspoon of guarana powder to fruit juices and drink in the morning.

Baked Potato:  Just 100 g of potato provides 391 mg of potassium, making this food a good ally for those suffering from hypertension. Potatoes also stand out for being a great source of carbohydrates and not containing much fat. The food still contains B vitamins and vitamin C.

Black Beans: Black  beans are one of the top foods that help fight hypertension . Well, black beans stimulate the elimination of sodium in our body, as sodium helps retain fluid in the body, increasing blood pressure.

Cocoa: Did you know that Dark Chocolate is able to reduce blood pressure? One study found that eating 100g of dark chocolate every day can help to slightly lower blood pressure, aiding in the treatment of hypertension. In addition, experts claim that cocoa flavonoids participate in the formation of a substance that is responsible for relaxing blood vessels.

Beetroot: This vegetable is rich in a substance nitrate layer, which is known to be the precursor of nitric acid, a potent natural vasodilator. In addition, He demonstrated that patients who consumed 250 ml of beetroot juice had a reduction in blood pressure.

Banana : Bananais one of the main foods that help fight hypertension . Because, it contains a good amount of potassium, this fruit becomes a great ally in controlling blood pressure. A diet rich in this nutrient contributes to the elimination of sodium from the body, helping to reduce blood pressure.

Sesame: In the list of Foods that Help Fight Hypertension , sesame could not be left out. For, the oil of this food contains a substance known as sesamin, which is able to reduce blood pressure. In addition, sesame is also rich in antioxidants (reducing free radicals), has antibacterial properties, is rich in omega 3 and omega 6 (providing energy for the body and giving greater sensation and satiety) and is able to strengthen the nervous system. .

Whole grains: Whole  grains reduce the chances of diabetes, prevent cancer, help maintain weight and are still great fighters of hypertension. There are plenty of reasons to include whole grains, such as oat bran and wheat germ, in your diet. The great merit of these foods is the concentration of magnesium, which, according to nutritionist Cátia Medeiros, stimulates the dilation of blood vessels, reducing, by table, the swelling typical of people who retain liquids.

Oatmeal : Oatmealis another good choice of Foods that Help Fight Hypertension . It is part of the carbohydrate group and is an excellent source of fiber, vitamins and minerals. In addition, the food helps in the slimming process by delaying gastric emptying, which prolongs the feeling of satiety.

Egg White: Egg  white is a good alternative of Foods that Help Fight Hypertension . For studies carried out have shown that egg white has a substance known as a peptide, which has the ability to inhibit a substance that contributes to the narrowing of blood vessels and, consequently, to an increase in blood pressure.

Foods Rich in Omega 3:  Found in foods such as sardines, salmon, tuna, flaxseed and olive oil, omega 3 fatty acids should be consumed by people with hypertension at a dose above the normally recommended daily value.

Studies show that the intake of this substance is closely related to the decrease in vasoconstriction and the increase in vasodilation. In other words, omega 3 not only hinders the synthesis responsible for constricting blood vessels, but also facilitates the synthesis that promotes their opening.

Garlic : Garlicis another good alternative of Foods that Help Fight Hypertension . Well, he is a great source of Vitamin C and has a high antioxidant power, acting in the reduction of free radicals, responsible for premature aging, cancer and even heart disease. In addition, the combination of various elements present in this food, such as magnesium, helps even in a simple way, in the dilation of blood vessels, reducing pressure and facilitating blood circulation.

Strawberry: Studies carried out followed the habits of about 156 thousand people for more than ten years and noticed a decrease of almost 10% in the risk of hypertension among consumers of Strawberry and other red fruits, precisely because they are rich in anthocyanin , an antioxidant that gives these fruits their color.

Foods Rich in Potassium:  If, on the one hand, sodium stimulates fluid retention in the body, increasing blood circulation and, consequently, blood pressure, potassium acts as a natriuretic, stimulating the elimination of sodium present in the body. Thus, foods rich in this element are highly recommended for hypertensive patients. “Potassium is present in yams, black beans, squash, carrots, spinach, passion fruit, oranges, bananas and several other foods”.

Almonds: Almonds areanother excellent alternative of Foods that Help Fight Hypertension . Well, like walnuts, these oilseeds are important sources of magnesium, a substance that acts as a vasodilator, that is. It can dilate blood vessels. In this way, it is a fundamental food in the fight against arterial hypertension.

Milk and dairy products: Important sources of calcium , milk and dairy products cannot be left out of the diet of people with hypertension. Calcium works as a hypotensive agent, that is, it acts to reduce blood pressure, as it stimulates the elimination of sodium. The great advantage of these foods is the fact that small portions have a high concentration of the mineral.

Yogurt : Yogurtis another good choice of Foods that Help Fight Hypertension . Because, like milk and its derivatives, this food is an important source of calcium, which stimulates the reduction of sodium in the body. This action has the ability to fight blood pressure (but remember to choose the lower-fat option).

Herbs:  What do parsley, chives, coriander, rosemary , sage, basil, bay leaf and thyme have in common? All are great natural seasonings and, therefore, can replace the use of salt like no other food. “By reducing salt, there is also a decrease in sodium intake, one of the main villains of hypertensive patients”. Sodium favors fluid retention in the body, increasing blood pressure and increasing the risk of kidney and cardiovascular diseases.

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