Some foods can help control high blood pressure, a condition that affects millions of people around the world. Check out some of these diets below and understand how they contribute to cardiovascular health.
According to the World Health Organization (WHO), it is estimated that around 1.13 billion people worldwide have high blood pressure. But, in Brazil alone, hypertension affects approximately 36 million individuals, according to the Ministry of Health.
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4 types of foods that help control high blood pressure
What to eat when you have high blood pressure?
- Whole grains (30g/day) can reduce blood pressure by up to 8%;
- Fruits (100g/day) contribute a 3% reduction;
- Nuts (28g/day) can reduce blood pressure by up to 30%;
- Dairy products (200g/day) have a reducing effect of 5%.
Why does food influence blood pressure?
Studies confirm the link between what we eat and the risk of developing or worsening high blood pressure.
Therefore, specific foods can offer significant benefits, helping to reduce blood pressure.
In contrast, consumption of red meat, processed meats and sugary drinks showed an increased risk of hypertension.
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What diets are good for controlling blood pressure?
This diet is famous for promoting longevity and good health. She prioritizes the consumption of whole and fresh foods, such as vegetables, fruits and whole grains.
Furthermore, it values olive oil as a source of fat and suggests a moderate consumption of red wine.
Developed specifically to combat hypertension, DASH focuses on reducing sodium and increasing consumption of fruits, vegetables and whole grains.
Therefore, lean proteins and limiting foods rich in saturated fats complete the recommendations.
Finally, the aleolithic diet proposes a return to the eating habits of our ancestors, restricting the intake of processed foods and promoting lean meat, vegetables, fruits and seeds.
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What helps lower high blood pressure?
- Healthy eating: Reducing your intake of sodium, saturated fats and processed foods, and increasing your consumption of fruits, vegetables, whole grains and lean proteins can help control blood pressure.
- Regular physical exercises: Doing aerobic physical activity, such as walking, swimming, cycling or running, for at least 30 minutes most days of the week can help reduce blood pressure.
- Maintain a healthy weight: Excess weight is associated with an increase in blood pressure. Therefore, losing weight through a balanced diet and exercise can help reduce blood pressure.
- Reduce alcohol consumption: Excessive alcohol consumption can raise blood pressure. Therefore, reducing the amount of alcohol consumed or, ideally, avoiding it, can help control blood pressure.
- Stress management: Relaxation techniques such as meditation, yoga, tai chi, or simply making time for activities that bring pleasure and relaxation can help reduce blood pressure.
- Limit caffeine: In some people, excessive caffeine consumption can raise blood pressure. So limiting your caffeine intake from sources like coffee, tea, and soda can help control your blood pressure.
- Quit smoking: Smoking can cause damage to arteries, increasing blood pressure. Quitting smoking can significantly improve cardiovascular health and help reduce blood pressure.
