Cardiovascular diseases are at the top of the list of leading causes of death in Brazil, and in the vast majority of cases, are linked to high blood pressure. Although high blood pressure has no cure, it is possible to control it through certain measures like lifestyle changes and the use of medication. One of these measures is changing your eating habits, so in this article, we’ll discuss the diet for high blood pressure and its effectiveness. But before we address nutrition for people with hypertension, let’s explain what high blood pressure is.
What is High Blood Pressure?
High blood pressure or hypertension as it is known, is a chronic disease with no cure that is characterized by the elevation of blood pressure. This increase in blood pressure causes the heart’s function to become overloaded and disrupts the proper distribution of blood throughout the body. This rise in pressure can cause serious conditions, such as a stroke, an aneurysm, a heart attack, and even heart or kidney failure.
Diet for High Blood Pressure
Eating differently is part of treating high blood pressure and is essential for achieving positive results. Some medical recommendations include avoiding fried foods, processed foods, deli meats, and foods high in sodium. Give preference to healthier, more natural foods like vegetables, fresh fruits, greens, and lean meats.Another essential step for those with hypertension is increasing water intake, ideally between 2 and 2.5 liters a day, in addition to engaging in physical activity at least 3 times a week to achieve the desired results. Some of the foods recommended in a high blood pressure diet don’t just help control blood pressure, but can also help reduce it when it is out of control. Let’s list some foods that can help lower blood pressure.
Foods to Lower Blood Pressure
- Fresh fruits in general;
- Olive oil;
- Coconut water;
- Unsalted cheeses;
- Beetroot juice;
- Whole grains.
Other foods such as: raw and cooked vegetables in general, light yogurt, and meats like chicken, eye of round, top round, top sirloin, rump, round and turkey are recommended for those with hypertension, always remembering to remove the skin from chicken, turkey, or any poultry during preparation.
IMPORTANT: Reduce salt when preparing food and include aromatic herbs and other spices to give more flavor to your dishes.
What Should People with Hypertension Avoid Eating
It’s not hard to recognize foods that should be avoided by people with high blood pressure, since they are also on the list of foods everyone should avoid for better health.
- Deli meats such as ham, cheese, mortadella, salami;
- Cheeses like provolone, Swiss, and parmesan;
- Sausages and canned foods;
- Pickled vegetables and greens;
- Sauces in general, like ketchup, mustard, mayonnaise, soy sauce, and salad dressings;
- Ready-made seasonings, including sachets and cubes;
- Processed meats such as hamburgers, bacon, sausages, and dried beef;
These are some of the main foods that must be eliminated or at least avoided as much as possible in the hypertension diet, but this extends to an endless list of other unhealthy foods that can worsen hypertension and raise blood pressure due to their high sodium content.Alcoholic beverages, energy drinks, powdered artificial juices, and soft drinks should also not be consumed. Olives, pickles, hearts of palm, asparagus, and canned goods like sardines, anchovies and salted cod are also very harmful to health, especially for people with hypertension. In addition to being high in sodium, these foods also have a high fat content that can contribute to the buildup of fatty plaques in the arteries, which makes it harder for blood to flow and causes an increase in blood pressure.
Complications of High Blood Pressure
Taking care of high blood pressure should be taken seriously due to its severe risks and in most cases irreversible complications for one’s health. Since blood circulates through the entire body, disrupted flow can cause damage in various areas of the body. The main complications of high blood pressure include the risk of stroke, heart attack, chronic kidney disease, vision changes, and sexual impotence.All of these can cause irreversible harm and lead to lasting after-effects that compromise both health and quality of life. That’s why it is best to have regular check-ups, maintain good health habits, and even change and leave old habits behind to make room for new care and new eating habits so you can live a healthier and safer life. Good nutrition, regular physical activity, and a routine of good sleep and less stress will ensure you a longer, healthier life.While we’re here, we’d like to give a tip for couples who are trying to conceive and want an extra boost for male fertility. In partnership with the company Famivita, we have developed a line of products specialized for health and fertility. Among these we have the women’s fertility vitamin FamiFerti and the men’s fertility vitamin ViriFerti , which strengthen sperm and DNA, making conception easier. There are also ovulation tests and the fertility-friendly lubricant FamiGel. You can find each of these products in our online store.
Is There a Cure for Hypertension?
Once hypertension is diagnosed, unfortunately it cannot be reversed, there is no cure! But the complications only occur when high blood pressure is completely uncontrolled and does not receive proper treatment. That’s why you must follow the recommended treatment plan and all medical instructions regarding lifestyle changes and, if necessary, use medication to control blood pressure.It is important to note that even after you have controlled your blood pressure, the treatment and lifestyle changes must be followed for life. Otherwise, high blood pressure can return and complications can get worse—often silently, which makes them even harder to detect.Photo: nonzyimran
