Hypertension increases the risk of cardiovascular or brain diseases. These foods provide potassium or antioxidants that reduce the tension of the arteries.
Hypertension, or high blood pressure, is becoming more frequent in experienced countries and a major risk factor for cardiovascular disease or stroke.
Since stress is the force that blood exerts against the walls of the arteries when it pumps the heart, the factors that influence are many. Hypertension may appear:
Due to an increase in blood volume, due to a kidney disorder and poor sodium regulation, although the liver and spleen are also involved in the blood volume levels;
Due to poor
Due to the alteration of vasodilation and vasoconstriction due to stress, stimulants or poor diet.
WHAT FOODS TO AVOID AND WHICH TO BOOST
Foods to avoid include sugars, alcohol, licorice, hot peppers, sodium and the products they contain (sausages, cheeses, preserves, etc.).
Replace the salt with moderate amounts of seaweed, tamari or miso, and seawater, or particles (not spicy), herbs, and garlic.
In addition to avoiding some foods, we must also increase the intake of other foods that promote blood pressure control:
Foods rich in potassium, since potassium compensates the effect of sodium on the distribution of body fluids
Foods rich in phytochemical compounds that dilate the arteries.
These are some of the most prominent. Be sure to regularly include in your diet:
- Garlic, with a vasodilator effect
Garlic is one of the foods with the most therapeutic properties. It helps purify the blood and is antibacterial and antifungal.
In the case of hypertension, it acts as a vasodilator of the capillaries and arteries.
Be sure to take at least 1 tooth a day, raw or cooked, in sauces, stir-fries or creams.
- Onion, essential daily
Onion has properties similar to those of garlic. It favors the dilation of blood vessels and good circulation. It is essential to incorporate it into the diet daily.
Consume 1 onion a day, raw or cooked. If eaten raw, better marinated with apple cider vinegar.
- Extra virgin olive oil, accompanying vegetables and salads
Olive oil is very rich in antioxidants, such as vitamin E. Excess free radicals are known to inactivate nitric oxide, a substance with vasodilatory effects.
Dress vegetables and salads with 3-4 tablespoons a day of extra virgin olive oil.
- Pulses, 4 or 5 times a week
They are regulatory foods at different levels, since they provide a lot of fiber, protein, vitamins and minerals.
Take vegetables 4-5 times a week in the form of hummus, in salads, stews or soups.
- Cinnamon to control blood sugar
Cinnamon helps control blood sugar levels. High blood glucose causes an inflammatory state that affects the malfunction of the vascular and circulatory system.
Every day added a pinch to any dish, like fruit compotes.
- Purifying celery and diuretic
Celery promotes the elimination of sodium in the urine and helps decrease the volume of blood in the arteries.
Consume 4 stems a day in fruit juices, vegetable juices, salads, creams or stews.
- Pear to increase your potassium levels
The pear is very rich in water and is easily fat-free. One of the fruits that contains more potassium (and less sodium).
recipe cinnamon ginger pears steamed pears with cinnamon powder and hemp seed sauce
It exerts a diuretic function and regulates tension.
- Hemp seeds rich in omega-3
Along with flax, chia, and walnuts, hemp seeds are high in omega-3s, which act as an anti-inflammatory and preventive of cardiovascular disease.
In the case of walnuts, they can recover the arterial wall.
Take 2 tablespoons a day of hemp seeds in creams, sauces, or smoothies.
- Diuretic artichoke
The artichoke, rich in potassium and with diuretic properties, favors the elimination of liquids from the body and, as a consequence, affects blood pressure. In addition, it benefits liver function
- Coconut water, similar to blood plasma
It has a cardioprotective effect due to its richness in potassium and magnesium. In addition, due to its chemical composition, it resembles blood plasma and helps the body hydrate correctly.