Good and bad foods for hypertension
6 Foods you should eat or avoid if you have problems with high blood pressure
High blood pressure can be treated or prevented.
Hypertension is known as the silent killer.
It does not have symptoms, but having high blood pressure increases the risk of heart disease, stroke, heart failure and kidney disease.
Blood pressure refers to the force with which the walls of the arteries “push” the blood from the heart to the rest of the body. It varies naturally throughout the day depending on posture, activity, stress or as a result of illness.
When we take our blood pressure they give us two numbers. The first number is the systolic blood pressure, ie the pressure when the heart contracts to pump its blood content to the circulation, and the second number is the diastolic blood pressure, which is the pressure when the heart relaxes and returns to Fill with blood.
Blood pressure values that are defined as “normal” are:
- Systolic blood pressure: 100 to 139 mmHg
- Diastolic blood pressure: 60 to 89 mmHg.
Foods that help lower blood pressure
A review of five scientific studies in about 400 healthy adults found that systolic blood pressure was 2.7 mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate about 60 grams of blood flakes Oats (a half cup of raw oats packed) or 25 grams of oat bran each day.
This amount of oats or oat bran contains about 4 grams of a type of fiber called beta-glucan. For each extra gram of total daily fiber, there was an additional reduction of 0.11 mmHg in diastolic blood pressure.
Beetroot is very rich in inorganic nitrate, a compound that is converted to nitric oxide during digestion, and causes the arteries to dilate, thus reducing blood pressure.
Many studies have found that beet juice reduces hypertension.
One of these study was done with 68 adults with hypertension were randomly assigned to drink 250 ml (one cup) of beet juice a day for four weeks or a placebo. The results showed that men who drank beet juice had a systolic blood pressure of 7.7 mmHg lower and diastolic blood pressure of 5.2 mmHg lower.
Vitamin C or ascorbic acid, found in fresh vegetables and fruits.
In a review of 29 trials on the short-term benefits of using vitamin C supplements, he found that people given 500 mg of vitamin C every day for 8 weeks showed improvements in blood pressure. With a mean reduction in systolic blood pressure of 3.84 mmHg and 1.48 mmHg for diastolic blood pressure.
Foods you should avoid if you suffer from hypertension
High salt intake is associated with increased blood pressure. It is recommended not to take more than 5.9 grams of salt (about one teaspoon) or 2,300 mg of sodium a day.
A review, which included more than 3,000 people, showed that reducing salt intake by 4.4 grams per day could reduce systolic and diastolic blood pressure by about 4.2 mm Hg and 2.1 mm Hg respectively. And in those who already suffered from high blood pressure, the reduction in salt intake produced an even greater decrease: 5.4 mmHg (systolic) and 2.8 mmHg (diastolic).
Consumption of one or more alcoholic beverages per day is associated with systolic blood pressure of about 2.7 mm Hg and diastolic blood pressure of 1.4 mm Hg higher than non-drinkers.
High consumption of caffeine increases blood pressure in the short term. Caffeine is present in coffee, tea, cola and some energy drinks.
In a review of five trials, people who took 1 or 2 cups of strong coffee had an increase in systolic blood pressure of 8.1 mmHg and 5.7 mmHg in diastolic blood pressure, up to about three hours after they had it drunk.