Do you know which foods are indicated to lower blood pressure?

There is a wide variety of foods to lower pressure, and they are divided between legumes, fruits, juices, teas, etc. Hypertension generally affects 1 in 3 adult people. Following a healthy diet is one way to try to change this scenario, keeping in mind balanced health.

Medicines can also make a difference, but ginger, salmon, garlic, green tea, coconut water, egg white, turmeric, yogurt, beets, spinach, prunes, pomegranate, bananas, cocoa and legumes can act in initial and less severe cases. It is important to remember that other health problems can be triggered by hypertension, worsening the individual's health condition.

Blood pressure needs effective care aimed not only at immediate health, but also at prolonging your life. So, read the article to know what are the foods to lower pressure!

Understanding more about high blood pressure

To understand high blood pressure by its entirety, it is important to pay attention to the fact that this health problem can make room for heart disease. As such, it relies on the superiority of these impasses, mainly from the strength of the blood.

Linked to the pumping of the heart and blood vessels, the arteries need to create resistance to make room for the process of blood flow, that is, with the ability of a full functioning. Although it is a silent disease, it can give some symptoms.

The main ones are shortness of breath, headache and dizziness. Attention should be redoubled, mainly because the danger lies in the reduction of life expectancy. Continue reading the article to understand high blood pressure!

What is hypertension?

Hypertension is characterized as a silent disease, but early problems can be noticed. The discovery can only be made from the measurement of blood pressure, including the correct devices for this.

Thus, they indicate the maximum pressure, as well as the contraction of the heart. Called systolic, the minimum pressure is called diastolic. That is, the latter process approximates the dilation of the organs. In addition, including the millimeters of mercury.

To find the balance of high blood pressure the average needs to be 120/80mmHg. Another example, 12 by 8.4. Above 140/90mmHg or 14 by 9, the person is considered hypertensive.

Dangers and care of high blood pressure

The dangers of high blood pressure are intensified by its asymptomatic characteristic, especially for its initial condition. It can develop heart problems and also alters life expectancy.

The care that must be taken fits the measurement process. More than that, having a certain periodicity every 6 months and for adults. For the elderly the process needs more attention, indicating a period every 3 months or even less.

Taking even more care, doing a full vascular check-up can prevent this disease, problem, making more attention to individual health. Therefore, checking the current condition of the arteries.

How food can help regulate blood pressure?

A regulated and balanced diet can help in the prevention of high blood pressure, considering the help of a qualified professional. The treatment of hypertension fits with a correct diet, having the healthy foods to keep everything in its best condition.

Wellness is found from this difference in lifestyle, paying attention to some things that can make room for this health problem. Ingesting fatty foods is a danger that can be avoided, besides the excessive consumption of salt that can worsen the picture even more. Natural foods give support, removing from the daily process the sodium and adding a differentiated preparation.

Foods to lower pressure

The consumption of foods to lower pressure fits into what concerns the healthy process of a balanced diet. More than 1 billion people suffer from blood pressure, with this average approaching one third of the adult world population.

Juices and fruits are foods that help control this health problem and can increase life expectancy by going against cardiovascular diseases.

Premature mortality also fits this purpose. Having also some drugs that are able to supply, they are geared towards angiotensin conversion, enzyme inhibition. Now, understand more about the foods that are able to lower pressure!

Ginger

Ginger is an edible root and also a medicinal plant. Its flavor is spicy, but it helps to season food, especially to replace salt. It has a scientific name: zingiber officinalis, and can be found in natural products stores, used to lower blood pressure.

To consume ginger is important to know how to dose its amount, because it has its spicy characterization. It is an anti-inflammatory root, digestive, vasodilator, anticoagulant, analgesic, antispasmodic, antipyretic. That is, before each specific diet, varying from person to person.

The precautions that should be taken approach stomach pains, in addition to drowsiness. Excessive use also causes allergies, especially for individuals who make use of anticoagulant medicines. Having an example, it can increase the risk of bleeding.

Coconut water

Coconut water is full of calcium, potassium, serving to control high blood pressure, intestinal infections. It has few calories, has no fat and is diuretic. It removes all excess fluid from the body, helping in weight loss. It is antioxidant, strengthens the immune system, prevents cardiovascular disease.

To take coconut water it is important to pay attention to the fact that you can only drink 3 glasses a day, mainly because of the potassium in its formulation. For better daily results the individual should contact a doctor, nutritionist, aiming at the correct consumption, prescribing strengthening actions.

Some care for its consumption should be taken, because diabetic people can only drink one glass a day. The excess of its nutrients can cause indigestion, besides intensifying kidney problems.

Green tea

Green tea is scientifically called camellia sinensis, and has catechins, including considerable amounts of caffeine, and also helps in fighting blood pressure. More than that, it reduces the chances of heart attack, atherosclerosis, balancing blood cholesterol.

Ingesting green tea, it is possible to add it to boiling water, leave covered, and let it warm for 5 to 10 minutes. It can be taken up to 4 times a day, strained, sweetened. The leaves are not only good for tea, but they can also be found in weight loss capsules.

If paying attention to their consumption, green tea can cause some side effects. Nausea, mood swings, heartbeat, stomach pain, poor digestion. The guidance of a professional needs to be sought by people who use high blood pressure medications, in addition to anticoagulants. That is, these can not consume in excess.

Egg white

Considered a great source of albumin, egg white protein has benefits for restoring muscle fibers, as well as serving to lower pressure. It produces collagen, but is also full of vitamins, including A and E, having selenium, zinc.

To add in a diet egg white needs to be boiled, but there are other processes for its consumption. One of them includes the lemon juice, also counting on the potato, with both serving to detoxify, give vitamin C. At breakfast can be used to control hunger.

Its care is directed to its consumption half boiled, so it is necessary to leave 3 to 5 minutes after boiling water. It can be consumed only two servings a day and is not indicated for children under one year because it may have a high potential to cause allergies.

Beetroot

Beets are packed with vitamins A, B, C and minerals like zinc, potassium, iron and magnesium. This purple plant can fight high blood pressure problems by restoring tissues that are in the aging process.

Inserted in salads that are raw, can be cooked or in juice. The ideal indication approaches its consumption in raw form, because its nutrient has a potential effect. Thus, presenting itself as an antioxidant, in addition to betalain that is essential.

Moderating consumption, negative effects can intensify calcium issues in the kidneys. This problem occurs for people who rely on these stones, including those who are diabetic. The glycemic index needs to be moderate, balanced, also requiring prescriptions.

Spinach

Vitamins C, E and K are present in spinach, having the beta carotene and folate. The compositions are great for protecting a person from cardiovascular diseases, including high blood pressure, oxidized cholesterol. They even act on the coronary arteries, hardening their narrowing.

The vegetable in question can be eaten raw, cooked, in salads, soups, juices, stews. There is versatility in its consumption, being able to act with few calories. It serves for specific diets, besides enriching the daily process. It is an accessible food, found in fairs, markets.

Indications should be followed, considering the consumption only in the main meals. Therefore, its antioxidants can accumulate an excessive fat, mainly because these are the ones that are inserted in the meats, in the essential oils for the formulation of foods. The guidance of a doctor is important, in view of its recipes.

Cocoa

Promoting cardiovascular consistency, cocoa is full of antioxidant flavonoids, phytochemicals. More than that, it helps fight free radicals. It can aid cholesterol levels, with blood pressure being a problem to be solved with it.

To ingest it, the individual should use only two teaspoons in its powder formulation, being 40 grams. You can eat it daily, but with the balance established, including the great positive effects on the body, well-being. It improves mood, can prevent thrombosis, control weight, dementia, bowel, etc.

Care should be taken with its consumption, because the excess can cause insomnia, heartburn, agitation and diarrhea. Therefore, a nutritionist should be contacted, aiming at the correct prescriptions, presenting all the necessary processes and amounts.

Legumes

Legumes are essential for the day to day, in view of all the nutrients. Containing protein, vitamins, minerals, gives satiety. They are great allies to lower pressure, and can also help the intestine, cholesterol, blood glucose.

The use can be made in broths, salads, soups. In addition, the constituted grains are perfect for savory, sweet, cakes. Cookies and pasta can receive them, and can even replace wheat flour. In this case, people with intolerance can choose, excluding those who have allergies.

To consume it is important to be careful, because the compounds of legumes can absorb the proteins. Thus, by the insertion of tannins, phytates. It is necessary to leave them in cold water for 12 hours, throwing the water right after use, especially if roasting.

Banana

Full of potassium, the banana is mineral, serving for all cells. Can even regulate heartbeat, serves for blood pressure, functioning of the nerves and muscles, especially the heart. Improves digestion, acts as an antioxidant.

Diabetic people can eat a small banana a day. It is important that it is greener, because the ripe can have many sugars. In addition, there is also the green banana biomass, counting with flour. In this case all people can consume, controlling weight loss, besides constipation.

Care should be taken aiming at the high calories of the banana. That is, it can be mixed with other items. Oatmeal can control the sugar level of the fruit by using it as dessert after meals. The distribution of other foods can cause her fat to not be fully distributed in the body.

Pomegranate

Pomegranate is a fruit that contains flavonoids, ellagic acid, quercetin. All these act as antioxidants, preventing Alzheimer's, cancer, in addition to controlling pressure. Acts as an anti-inflammatory, antiseptic, fighting, relieving sore throat, for example.

You can make tea with it or consume it fresh, natural. Its seeds should be removed using a small spoon or by dipping it in ice water. This process helps detach the seeds from the shell.

In excess tea with the bark and powder of the root can make the consumer nauseous, causing vomiting. Large dosages also cause visual disturbances, including nausea, gastric irritation, dizziness, many chills.

Dried Prune

Prunes help in digestion, besides relieving constipation. Having sorbitol and fiber, they have minerals, nutritious vitamins, etc. More than that, they help in lowering the pressure, leaving even the skin glowing, looking highly healthy.

To ingest them it is possible to add yogurt, having cereals, oatmeal. Juices can contain them, as well as sauce for meats or jellies. The formulation allows them to be used in confectioneries, mainly to replace sugars, fats. Therefore, added in cookies, puddings, cakes.

The consumption should be adequate, balanced, because only 40 grams are enough, that is, 4 to 5 raisins. With 96 calories, the dosages still need to be adapted to age, gender, tolerance, health. A doctor should be consulted, indicating what is necessary for each person.

Yogurt

The yogurt has calcium, serving as a soothing, for the bones. In addition, it can help in the process of lowering pressure, improving immunity, limiting the risks of cancer. It is an essential food, daily, complementing diets, more formulated foods.

The preparation should be done in consumption during the morning, including fruits, cereals. Granola, chocolate, jam, honey can also be added. It serves to accompany other foods that do not have so many sugars, giving the naturalness of the food in question.

It is important to pay attention to the fact that the high concentration of lactose can harm, especially those who can not consume milk sugar. Still the wholefoods have fats, but are much more balanced. People with heart tendencies should be careful, seeking medical consultation.

Turmeric

For skin, digestive, arterial, pressure problems turmeric can be used. Discomforts can be treated, as well as pains in general. Indian medicine often uses, making a connection between mind, body, soul.

It is found in powder form, for meats, vegetables, in oriental countries. Use can be made of the root, consuming in capsules, using the leaves for the preparation of teas. More than that, only its gel that can be mixed to pass on the skin, in psoriasis.

Its side effects are directed to excessive consumption, causing stomach irritation, nausea. People who are taking anticoagulant drugs can not consume it, in view of the obstruction of bile, gallstones. Pregnant women can only eat it with a doctor's prescription and nutritional guidance.

Garlic

Decreasing cholesterol, garlic serves to regulate pressure. More than that, it fights bacteria, fungi and protects the heart. Its great benefits are tied with sulfur compounds, having allicin, besides its essential smell for functional properties.

Its properties are acquired by consumption, you can use 1 fresh clove of garlic per day. Crushed or minced it is used to increase the amount of allicin. It enhances salads, meats, sauces and macaroni.

In excess it can cause digestive problems, gas, colic, vomiting, pain in the kidneys, dizziness. In addition, it is contraindicated for newborns, and people at risk of bleeding and who use medicines to thin the blood.

Salmon

Salmon is rich in omega 3, containing polyunsaturated fatty acids, eicosapentaenoic, with its docosahexaenoic acid DHA. These fats are active for the proper functioning of the brain, nervous system, heart, arteries, for a controlled pressure.

To consume this fish with its properties is important that it is raw or cooked. High temperatures are not collaborative, and may lose the nutrients, omega 3. More than that, in other formulations it can be without the proteins, calcium, iron, vitamins.

There is a problem that can cause risk of poisoning, but only with its contamination and raw. Parasites and bacteria can establish themselves, needing the freezing of the same. Here the low temperatures make the difference, eliminating what can cause unnecessary discomfort.

Main foods to avoid that increase pressure

There are foods that hypertensive people can not consume, including those that are composed of sodium. In addition, embedded potassium can raise the level of pressure, and consumption in this case should be moderate, guided. Those that are industrialized also affect the arteries, including alcohol, sugar, etc.

Read the following topics to learn which components are harmful for people with increased pressure!

Salt and sodium

Since it is difficult to control food with the daily routine, people with high blood pressure cannot eat just any food. There is a certain amount of sodium and salt consumption, especially for its insertion that should be moderate. Therefore, it is important to pay attention.

Specialized studies guarantee that uncontrolled consumption alters pressure levels, but this does not have an established age. Elderly people can harm themselves more, but young people also run great health risks with excessive consumption.

Embedded foods

Foods that are sausages or canned hurt the pressure, in view of their respective compositions. Thus, the high rate of sodium is also present. The mineral that is used to preserve can harm, especially those foods that have 680 grams of sodium.

Therefore, the corresponding average is close to 28% of what an adult person should consume of inlaid product. The indicated value is equivalent to 2 grams daily, mainly by studies realized by the World Health Organization. Therefore, the attention should be redoubled.

Processed foods

Adding processed foods, a person with high blood pressure levels can not consume. This is due to the amount of sodium present, especially the processes for tenderizing meat, for example. In addition, vegetable broths, soy sauces.

Also including powdered soups, instant noodles, sausage, English sauce, sausage, salami, bacon. All these foods are harmful to health, not allowing the well-being of a person who is at serious risk of complicating himself with the insertion of such items.

Sugar

As a major risk factor for hypertensive people, excess sugar raises the level of high blood pressure and in the long run. Overweight is in connection with this element can cause major health risks. Other diseases can develop, mainly serving as a mechanism.

The World Health Organization recommends the use of refined sugar, but that its quantity does not exceed 30 grams per day. An example to be used is characterized by the coffee, being that only 2 spoons is already almost half of the indicated quantity to ingest.

Alcohol

Alcohol can harm people with blood pressure problems, and its complication also resembles the amount a person ingests. Excessive consumption raises blood pressure, and this is tied with the process of heart disease.

Over time the drink will raise the direct action with the pressure, occupying the artery wall space, where it can impair the pumping of blood through the body. In addition, alcohol can reduce the levels of nitric oxide and its element can give the relaxation to the vessels.

Make your diet healthier and see the benefits in your life!

A healthy diet makes a difference in the life of a person who counts with pressure problems, because great benefits can be visualized with the change of their daily routine.

Above some foods were indicated for a balanced health, in view of the problems they can cause in excess, in addition to the usages. Contraindications were also highlighted, in view of life expectancy.

It is not only harmful for the elderly, young people can avoid, collaborate, contribute to their own well-being. A doctor should be consulted, because his prescriptions will be concrete, mainly by his nutritional specialty. Therefore, one cannot leave health in second place.