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8 best and worst foods for people with high blood pressure

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PT Health Life – For people with hypertension, a good way to control blood pressure is diet. Patients should remember the list of foods that should be eaten and foods that should be minimized.

1. Diet helps control hypertension

Hypertension is the leading disease causing stroke and dangerous complications such as: aortic aneurysm, eye complications, kidney failure complications, myocardial infarction… These complications can all be endangers life. Therefore, blood pressure control is a goal that must be achieved in hypertensive patients.

To achieve this goal, in addition to strictly following the doctor’s prescriptions and making lifestyle changes, it is very important for patients to adjust their nutritional regimen appropriately.

to control well and prevent complications, hypertensive patients should note: Monitor blood pressure at home regularly; Maintain a reasonable weight or lose weight if you are overweight or obese; Regularly exercise to improve high blood pressure and cardiovascular health.

It is necessary to have a scientific and healthy diet. People with high blood pressure should eat lots of cereals, fruits, low-fat foods and limit saturated fat . Besides, limit the use of alcohol and smoking. Because alcohol is not only harmful to health but also reduces the effectiveness of medication.

Nutrition experts also note that for people with hypertension, one of the most effective measures to control blood pressure is diet. Patients should remember the list of foods to eat and foods to avoid to maintain stable blood pressure levels and prevent complications.

Here are some of the best and worst foods for people with high blood pressure, as recommended by the British Heart Foundation:

A healthy diet is beneficial for people with high blood pressure.

2. 4 best foods for people with high blood pressure

2.1 Vegetables

Fruits and vegetables provide the body with potassium , a nutrient that can help reduce blood pressure . This is a safe source of potassium instead of using supplements. Taking too much potassium is harmful because it can affect heart rate and is especially dangerous for people with kidney problems.

Patients should choose a variety of fruits and vegetables, not focusing on one type to receive many different nutrients.

2.2 Whole grains

Whole grains such as brown rice, whole grain bread, and oats contain more nutrients and fiber than refined starches such as white bread, pasta, and white rice. Eating plenty of fiber is associated with a reduced risk of heart and circulatory diseases. Soluble fiber from oats (called beta-glucans) may help lower blood pressure.

A high-fiber diet is also recommended for people trying to lose weight, which will also help reduce blood pressure.

2.3 Lean protein

Foods made from lean protein sources are lower in calories than fatty protein sources but still leave you feeling full. This can help control weight, which is helpful in lowering blood pressure. Patients should choose: chicken, fish, eggs, and beans instead of red meat and processed meat.

2.4 Low-fat milk

Milk and dairy foods as part of a balanced diet can help reduce blood pressure. Dairy products contain a complex combination of nutrients, including calcium which has been linked to reduced blood pressure.

You should choose low-fat milk or low-fat yogurt that provides calcium and protein without excess saturated fat.

3. 4 foods people with high blood pressure should avoid

Patients do not necessarily need to completely eliminate these foods, but they should limit them as much as possible and pay attention to the amount of food they eat.

3.1 Salty food

According to recommendations from the World Health Organization, each adult should consume less than 5g of salt/day (equivalent to 1 teaspoon). However, most of us consume twice as much salt as recommended, which is about 10g a day.

Most salt is found in food, especially processed foods such as chips, sauces and pickles. It is also found in processed meats such as ham, bacon, sausages, etc. So you need to check food labels to find low-salt products and cut down on foods high in salt. Try to limit eating out and eating processed foods, and prepare low-salt dishes at home.

3.2 Foods high in sugar and fat

Sugar and fat may not directly affect blood pressure, but they are high-calorie foods. Eating too much will lead to weight gain, which is linked to increased blood pressure.

Prepare healthy snacks like fruit or plain yogurt when you feel hungry between meals. Carry something with you like a handful of nuts or fruit when you go out to avoid eating snacks high in sugar and unhealthy fats.

3.3 Alcohol

Drinking too much alcohol can increase blood pressure and lead to many dangerous complications in hypertensive patients. Drinking too much alcohol is also one of the risk factors leading to disorders of fat metabolism, sugar, uric acid, belly fat, and uncontrolled weight gain – causes of increased blood pressure.

Therefore, people with high blood pressure need to minimize alcohol consumption and should instead drink water, fruit juice, etc.

Foods containing a lot of salt and saturated fat are harmful to people with high blood pressure.

3.4 Too much caffeine

Caffeine can increase blood pressure but its effects are usually short-lived. Drinking in moderation is not a problem for most people. However, some people are more sensitive to caffeine than others, and drinking too much caffeine can affect blood pressure. You should consult your doctor about using caffeine if you have high blood pressure or heart problems.

It should be noted that caffeine is not only found in coffee or tea, but also in energy drinks, chocolate, and soft drinks like coca.

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