Know some grains, nuts and vegetables that help fight high blood pressure
When we talk about hypertension, the first thing we hear about is the effects of excess salt on the body and how much we should reduce the consumption of foods that contain the substance. What many don’t know, however, is that reducing sodium intake is not enough to maintain a healthy lifestyle, it is also necessary to adapt one’s eating habits, as they are excellent allies in the fight against hypertension.
“Several studies have already demonstrated the influence of a good diet for the treatment of hypertension. Both for the treatment and for the prevention of the disease, the patient should avoid fatty foods, excess carbohydrates with a high glycemic index, industrialized foods that contain a high content of sodium and table salt,” says nutritionist Reila Satel, graduate in Clinical Nutrition.
So, check out the following 10 healthy foods that help control hypertension to include in your diet and maintain your quality of life. I wait!
1. Banana
The banana is a fruit easily available at fairs and very effective for people with hypertension. Known to be an excellent source of potassium, it plays a key role in regulating blood pressure because it helps balance the negative effects of sodium and is naturally free of the substance. Plus, it’s high in fiber that regulates bad cholesterol (LDL) levels and promotes an increase in good cholesterol (HDL), improving heart health.
two. Flax seed
Nutritious seeds and rich in essential substances for the body, flax seeds have anti-inflammatory properties that contribute to cardiovascular health and, consequently, the reduction of blood pressure. An excellent source of antioxidant compounds, such as lignans, wheat also has a cardioprotective effect, which reduces oxidative stress and inflammation. “[A semente de linhaça] it helps reduce inflammatory processes and prevents dyslipidemia and cardiovascular disease,” explains nutritionist Adriana Cerchiari de Andrade.
3. Salmon
Salmon is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help lower blood pressure. With a vasodilator effect, these substances found in fish improve blood vessel function, resulting in less resistance to blood flow, which helps control blood pressure levels.
4. Oats
Oats are a highly consumed food during the dietsand people with high blood pressure should have it constantly on the menu. That’s because grains are a source of magnesium and soluble fiber, such as beta-glucan, which improve blood flow and reduce the body’s absorption of bad cholesterol (LDL), reducing the risk of inflammatory disease.
“[A betaglucana] It is a type of soluble fiber that decreases the absorption of cholesterol and sugar. Thus, the daily consumption of this cereal, in fruit and in the yoghurt itself, is important for controlling diabetes and cholesterol,” says nutritionist Pollyanna Ayub.
5. Beet
Beetroot is rich in manganese, potassium, vitamins B and C, and nitrates which, when consumed regularly, increase blood flow, optimize physical performance and lower blood pressure. With an anti-inflammatory effect, this legume also contains antioxidants, such as betalain, which reduces chronic inflammation, also known to contribute to the development of high blood pressure.
6. Pumpkin seed
Pumpkin seeds, as well as oats and beets, are a good source of magnesium and potassium, which help relax muscles. blood vessels, improve blood flow and act against cardiovascular damage. Furthermore, the food is rich in dietary fibers which regulate cholesterol and blood sugar levels, keeping the body healthy against cardiovascular diseases and indirectly contributing against hypertension.
7. Cabbage
Cabbage is a vegetable that contains dietary nitrates and antioxidants, such as vitamins C and E and carotenoids, which help relax blood vessels. Furthermore, they help fight oxidative stress and inflammation, which can be associated with the development of cardiovascular diseases, including hypertension. A source of dietary fiber, cabbage helps regulate cholesterol and blood sugar levels.
8. oilseeds
Composed of good fats, oilseeds (such as walnuts, almonds and chestnuts) are a good nutritional addition to the diet of those with hypertension. That’s because they’re high in magnesium and potassium, minerals that are important for regulating blood pressure, and they’re high in omega-3s, antioxidants, and fiber.
“[As oleaginosas] adjust the cholesterol levels, reducing LDL (bad cholesterol) and increasing HDL (good cholesterol), preventing arteriosclerosis and hypertension, contributing to a healthier heart and brain,” explains nutritionist Natália Colombo.
9. Kiwi
Kiwi is a delicious and highly nutritious fruit that can provide numerous positive effects for the body. With a high content of potassium and vitamin C, this food stands out for maintaining blood pressure regulation and helping to protect cells from oxidative stress, reducing damage to blood vessels. Thanks to its low calorie content, the fruit also helps maintain a balanced diet and a healthy weight, reducing the risk of high blood pressure.
10. Beans
Nutritious and versatile, beans are a staple on most Brazilians’ plates and contain substances capable of providing various benefits to the body. Like most foods recommended for hypertensive patients, this cereal is rich in potassium, fiber and antioxidants, such as flavonoids, which help regulate blood pressure. However, its difference lies in its low glycemic content, which prevents blood sugar spikes and reduces the negative effects related to cardiovascular health.
consult an expert
Despite the benefits provided by these foods against hypertension, it is important to emphasize that they must be associated with aa balanced diet and healthy lifestyle habits so that patients get the desired results. Furthermore, it is always advisable to consult a doctor or nutritionist in order to obtain personalized and appropriate guidance for your specific case.
“Hypertension is a chronic condition that requires long-term management, even when symptoms aren’t apparent. It’s important to work closely with a physician to develop an appropriate and effective treatment plan,” advises nutritionist Ronan Araujo.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
