Diet to lower blood pressure

The Best Diet for high blood pressure – diet for high blood pressure

Hypertension is characterized by abnormally high blood pressure on the walls of the arteries. The diagnosis is usually followed by a drug treatment that is good to add a specific diet. The diet against high blood pressure, or dash diet, will mainly consist of reducing salt intake and maintaining an adequate diet to avoid weight gain and cardiovascular events.

The essential points of the dash diet to treat hypertension( Diet for high blood pressure )
Hypertension is characterized by abnormally high blood pressure on the walls of the arteries. The diagnosis is usually followed by a drug treatment that is good to add a specific diet. The diet against high blood pressure, or dash diet, will mainly consist of reducing salt intake and maintaining an adequate diet to avoid weight gain and cardiovascular events.

The essential points of the dash diet to treat hypertension:

Reduce salt intake
Choosing the right fats to protect the cardiovascular system
Limit alcohol consumption and smoking
Find a healthy weight
Encourage regular physical activity
Benefits of the salt-free diet for high blood pressure

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The dash diet has many benefits in case of high blood pressure, it allows to:


Achieve and maintain a healthy weight
Lowering blood pressure naturally
Reduce salt intake
Maintain optimal nutrient intake
Preserving cardiovascular health
Complete the action of drug treatment
Beyond the medical treatment prescribed by the doctor that it is essential to follow, diet can contribute to lowering blood pressure. In the first place, it is necessary to reduce salt consumption during meals.

Since high blood pressure is a cardiovascular risk factor, it will also be of great interest to promote fibre and to favor fats of good nutritional quality (mainly omega-3). Weight loss will also help reduce blood pressure, as well as stopping smoking and alcohol, which will keep arteries as low as possible.

Dash diet: dietary recommendations

The dash diet is a set of recommendations that aim to establish a healthy diet to treat high blood pressure and prevent the risk of a cardiovascular event. It is also important to follow this diet well to achieve a healthy weight. As a whole, the dash diet aims to avoid salt and foods that can harm the health of the heart and to incorporate more protective foods.

Diet to adopt for high blood pressure

To treat high blood pressure, the diet should be as varied as possible to provide the body with all the nutrients it needs: fibre, Omega-3, quality protein, etc. Dietary measures should be combined with regular physical activity to strengthen their action.

Fibres

Fibres are preferred under the dash diet, they reduce cholesterol levels and have a protective effect on the cardiovascular system. At each meal, care should be taken to provide one of the following fibre sources:

Fruits
Vegetables
Whole grains
legumes
Omega 3

Omega-3s have positive effects on cardiovascular health. They help to thin the blood and regulate the blood pressure and also have an anti-inflammatory effect of the most interesting. At least once a day, one of the following sources of Omega-3 should be included:

Nut oil
Linseed oil
Colza oil
Mackerel
sardines
Herring
Salmon
Nuts
Flax and chia seeds
Lean and vegetable proteins

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Some sources of animal protein are also sources of saturated fat. Care must be taken to choose foods that combine a high level of protein and good quality fatty acids. As part of the dash diet, the following foods should be included as often as possible for optimal protein intake:

legumes
Pisces
Seafood
Poultry without skin
Lean cuts of meat
Tofu
Vegetable milks and soy yogurt
Milk and skim milk
oleaginous

Physical activity

Physical activity helps to fight against overweight while promoting the health of the cardiovascular system. It would have very positive effects on the regulation of blood pressure. It is recommended to practice 30 minutes of physical activity a day and to promote cardio activities of good intensity. Example of a recommended activity in case of arterial hypertension:

Fast walk
Running
Nordic’s walk
Hiking
Bike
Dance
Other recommended foods:

antioxidants
Low energy density foods
Good hydration
Homemade
Food not recommended for high blood pressure

It is recommended to adopt a salt-free diet more or less strict in case of hypertension. This diet tends to put the cardiovascular system at rest and to avoid all the foods that could harm it such as alcohol, saturated fats, etc. In addition, it will be necessary to avoid risky behaviour: tobacco, sedentary or anarchic diet.

Salt

The dash diet is a low salt diet. It is important, as a first step, to stop adding salt to dishes or cooking.

Here is a list of salt-rich foods to avoid as part of the diet for high blood pressure:

Cubic broths
Spice mixes
Mustard
Cheese (limit to 1 serving per day)
Classic bread
Meats
Smoked food
Canned vegetables and fish
Industrial sauces
Industrial salted biscuits (chips for example)
Alcohol

Alcohol has a harmful effect on the arterial walls. It weakens the walls and, combined with the increase in blood pressure, increases the risk of a cardiovascular event. It is therefore recommended, as part of the diet for high blood pressure, to limit alcohol consumption to one serving per day for both men and women. Red wine seems to be the least harmful alcohol for the heart.

A serving of alcohol equals:

250ml of beer
12.5cl of wine
2.5cl of strong alcohol
Saturated and Trans fats

Trans and saturated fats can prevent the beneficial action of Omega-3. They are, moreover, involved in the process of the formation of atherosclerotic plaques. Combined with high blood pressure, they, therefore, promote the risk of a cardiovascular event. In the context of the dash diet, we, therefore, tend to limit the following foods:

Palm oil
Hydrogenated margarines
Industrial products
Ready meals
Butter, whole cream
Cheese
Meats
Fatty meat
Fried and breaded products
Industrial sauces: mayonnaise, béchamel, etc.
Pastries, pastries and sweet or savoury biscuits
Fast food, pizza, etc.
Tobacco

Like alcohol, tobacco weakens the arterial walls. Stopping smoking should, therefore, be one of the first things to do in case of high blood pressure. Do not hesitate to consult a professional to help you during smoking cessation.

Sedentary lifestyle

The sedentary lifestyle, in addition to promoting overweight, has a negative impact on the heart. Regular and moderate physical activity would help regulate blood pressure and improve overall cardiovascular health. We recommend 30 minutes of physical activity a day to be healthy, to achieve this you can:

Take a brisk walk after lunch
Cycling to work
Get off a stop before your usual stop
Take the stairs as often as possible
Organize hikes or regular walks with your friends
Other foods not recommended:

Refined foods
Sweet products
Daily practical tips to follow the diet without special salt hypertension

Split the diet and make 1 to 2 snacks in the day, if necessary
Read labels well and prefer low salt products
Start meals with a crudity or vegetable soup to be sated faster
Consume fatty fish at least twice a week
Sprinkle dishes, soups and yogurt with linseed or chia seeds
Choose starchy foods and breads in their classic version
Instead of salt, add herbs and spices to enhance the taste of the dishes
Eat slowly and listen to the food sensations
To replace an alcohol-based appetizer, think of tomato juice
Cooking home to the maximum and avoid industrial products or already prepared