We talk to experts about what foods are important to include in your diet to lower blood pressure.
- What blood pressure is considered high?
- Top 10 products
- Contraindications
- Diet for hypertension
- Expert commentary
Yulia Sorokina, endocrinologist, nutritionist, leading specialist at the Yuno Medical Center, member of the European Association of Endocrinologists;
Shafag Sadigova, gastroenterologist, nutritionist of the BestDoctor group of companies.
What blood pressure is considered high?
Blood pressure is one of the most important health indicators. It is directly affected by vascular tone and circulating blood volume. The normal blood pressure level at any age is less than 140/90 mmHg. Art. Exceeding this value is called hypertension, or arterial hypertension.
According to WHO, over 1 billion people suffer from high blood pressure (1). Hypertension is fraught with the development of strokes, heart attacks and other problems with the cardiovascular system and requires treatment and medical supervision. Under no circumstances should you self-medicate.
10 foods that lower blood pressure
According to recommendations for the management of patients with arterial hypertension, it must be combated, including through diet correction and moderate physical activity (2). Endocrinologist and nutritionist Yulia Sorokina named products for lowering blood pressure.
1. Banana and potatoes (especially baked ones)
These foods contain potassium, which helps the heart function and lowers blood pressure (3). However, it should be remembered that people with excess weight and diabetes should consume bananas and potatoes with caution, as they have a high glycemic index.
2. Broccoli
Magnesium in broccoli helps expand and strengthen the walls of blood vessels
Broccoli contains potassium, magnesium and fiber, which help lower cholesterol levels, slow down the absorption of glucose and fats, and reduce the risk of cardiovascular diseases. Magnesium in broccoli helps expand and strengthen the walls of blood vessels (4).
3. Low-fat dairy products
They partially replace meat products (reduce animal fats), and also serve as sources of protein and calcium, which is important for the cardiovascular system (5). You should not choose low-fat dairy products, notes Yulia Sorokina.
4. Spinach
Spinach is rich in natural nitrates and may lower blood pressure and improve cardiovascular health (6). At least two studies have shown that eating raw spinach, also in smoothie form, lowers blood pressure levels (7), (8).
5. Dark chocolate
Dark chocolate also contains magnesium, and studies show that even small changes in the level of this substance have a positive effect on vascular tone and heart function (9). This product can help maintain heart muscle tone and stabilize cholesterol levels.
Dark chocolate can help maintain heart muscle tone
6. White beans
White beans contain various elements such as iron, calcium, magnesium and potassium, which play an important role in the functioning of the cardiovascular system. Consuming white beans helps lower cholesterol and blood pressure.
7. Fish
Tuna, salmon, cod, hake contain valuable animal protein, omega acids and have a beneficial effect on the lipid spectrum of the blood. People with high blood pressure are advised to eat fish at least twice a week, and also pay attention to the sufficient presence of calcium and potassium in the diet.
8. Oatmeal and buckwheat porridge
Cereal porridges contain B vitamins, iron, zinc, magnesium and other minerals necessary to reduce the risk of developing cardiovascular diseases. Besides, Oatmeal and buckwheat porridge have a low glycemic index, which promotes more stable blood sugar levels and reduces the risk of developing diabetes.
9. Berries
Berries are rich in polyphenols and natural plant compounds that are beneficial for the heart. They may reduce the risk of stroke and other cardiovascular diseases, and improve blood pressure due to their high potassium content. This mineral helps remove excess sodium, i.e. salt, from the body and reduces pressure on blood vessels.
10. Nuts (cashews, almonds, peanuts)
Nuts contain vitamins E, B6, magnesium, zinc, as well as plant proteins and antioxidants, which help prevent cardiovascular diseases. Regular consumption of nuts can lower blood cholesterol and reduce blood pressure, but it is important to remember that nuts are high-calorie and quite allergenic.
What foods are contraindicated for high blood pressure?
For normal blood pressure, it is recommended to consume about 1 teaspoon of salt per day.
Some foods may increase blood pressure. People with high blood pressure should pay special attention to salt and coffee, warns gastroenterologist Shafag Sadygova.
Salt
To reduce sodium levels in your diet, the expert suggests following these guidelines.
- Use a food diary.
- Avoid adding salt to prepared foods.
- Avoid foods that contain 20% or more of your daily value for sodium.
- Eating fewer processed, canned and packaged foods such as hot dogs and potato chips. Processed foods account for most of the sodium in the diet. It is easier to control the amount of salt in your diet if you cook your own food.
- Use seasonings without salt. If salt is necessary, add it at the end.
Coffee
Coffee can increase blood pressure, reminds Shafag Sadigova. Fans of coffee, tea or other caffeinated drinks should consider consuming less of them. It is important that they are not the main or only source of fluid.
Diet for hypertension
It is important to choose foods that are rich in potassium, calcium, magnesium, fiber and protein; are low in saturated fat and low in salt
DASH-diet is a dietary approach to combat hypertension, designed specifically to maintain normal blood pressure levels (10). The basic principles of such a power system:
- reduction of fat and cholesterol,
- enriching the diet with cereals, fruits and vegetables,
- excluding sausages and processed meats.
Shafag Sadigova notes that when following the DASH diet (Dietary Approaches to Stop Hypertension) it is important to choose foods that rich in potassium, calcium, magnesium, fiber and protein; have low levels of saturated fat and are low in salt. On the DASH diet It is recommended to eat plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. These foods are rich in vitamins, minerals and fiber. Preference should be given to low-fat dairy products, excluding saturated fats and trans fats, as well as sugar-sweetened drinks from the diet.
The number of servings depends on your daily calorie needs. According to research, DASHThe diet can also be used during pregnancy (11).
Expert commentary
