High blood pressure, also known as hypertension, is an increase in blood pressure, which can be caused by factors such as inadequate diet, lack of physical activity or hormonal changes, which can lead to symptoms such as headache, nausea and drowsiness.
Discover the main foods that help lower high blood pressure:
1. Coconut water
It contains a good amount of potassium, a mineral that helps relax the arteries and sweep excess sodium out of the body through the urine, helping to control high blood pressure.
How to consume: coconut water should be consumed with meals and the maximum recommended amount is 3 glasses a day.
Attention: people with diabetes or kidney problems can only consume coconut water under medical guidance.
2. Yogurt
Yogurt, especially skimmed yogurt, is rich in calcium, a key mineral to help the heart muscles contract and relax, helping to lower blood pressure. It also has good amounts of potassium, increasing the elimination of sodium in the urine, improving blood circulation and lowering blood pressure.
How to consume: choose the natural form, skimmed and without sugar, to consume for breakfast, morning or afternoon snack, pure, along with fruit or cereal.
Attention: people with kidney problems should only consume yogurt under medical guidance.
3. Pomegranate
It is a fruit rich in compounds with antioxidant properties, which prevent inflammation and promote the relaxation of blood vessels, helping to lower high blood pressure.
How to consume: Consume the fruit raw, for breakfast, snacks or dessert, or add it to juices, teas, yogurts or salads.
Attention: pomegranate should be avoided by people with gastritis, as it can irritate the stomach. Excessive consumption of pomegranate peel and stem can cause nausea, vomiting or severe intoxication, which can lead to death. Pregnant or breastfeeding women should consult a doctor before consuming pomegranate.
4. Green tea
Because it is a drink rich in bioactive compounds with potent antioxidant action, this tea helps in the health of the arteries and improves the relaxation of blood vessels, helping to reduce pressure.
How to consume: the maximum recommended consumption of green tea for those with high blood pressure is 3 cups of tea a day, which can be ingested before or after meals.
Attention: Excessive consumption of this tea can cause nausea, insomnia, stomach burning, vomiting and change in heartbeat. Green tea should not be consumed by those with thyroid, kidney, liver, anemia, gastritis, ulcer and insomnia problems. In the same way that children, pregnant women or women who are breastfeeding should not drink this tea either.
5. Flax seed
It is rich in omega 3, a healthy fat with anti-inflammatory and antioxidant action, which lowers cholesterol and triglyceride levels in the blood, preventing the formation of fatty plaques, improving artery function and helping to control high blood pressure.
How to consume: flaxseed can be consumed in crushed form or in flour, it is recommended to consume 1 tablespoon per day, which can be used in yogurts, fruits or added to recipes such as cakes, breads or salads.
Attention: eating too much flaxseed can cause gas, abdominal bloating, and diarrhea.
6. Pumpkin seed
Rich in potassium, which helps eliminate excess sodium through the urine, helping to lower blood pressure.
How to consume: it can be consumed roasted, whole or crushed, and can be eaten pure, as an aperitif, or added to salads, juices, yogurts, fruits or soups.
Attention: people with kidney problems should only consume pumpkin seeds under the guidance of a doctor or nutritionist.
7. Cocoa
Rich in compounds with antioxidant and anti-inflammatory action, which stimulate the increase of nitric oxide in the body, a substance that helps relax blood vessels, improving blood circulation and lowering high blood pressure.
How to consume: it can be consumed raw, removing the seeds from the fruit, or through cocoa powder or dark or semisweet chocolate.
Attention: people with difficulty sleeping or with problems such as gastritis, reflux or ulcers should avoid cocoa. In addition, pregnant women should avoid cocoa, as caffeine can increase the chances of premature birth or low birth weight in babies.
8. Turmeric
Because it contains curcumin, a substance with potent antioxidant action, turmeric is a root that fights free radicals, improving the functions of blood vessels, promoting relaxation of the arteries and lowering blood pressure.
How to consume: it can be consumed fresh or in powder form, to season soups, stews, juices, teas or smoothies, in the amount of 1 teaspoon a day.
Attention: excessive consumption may cause stomach irritation or nausea. It is not indicated for people with gallstones or who are taking anticoagulant medications. Women who are pregnant or breastfeeding should consult a physician.
9. Blueberries
In addition to preventing the development of hypertension, they contain a large amount of phytochemicals with antioxidant and antihypertensive properties that work by improving the function of cells that cover the inner surface of blood vessels, thus helping to regulate blood flow and control blood pressure.
How to consume: the daily recommendation for consumption of blueberries is approximately 1/2 cup.
Attention: due to its amount of vitamin K, this fruit is not recommended for people taking blood thinners. In addition, because they have a hypoglycemic effect, blueberries are not recommended for people with hypoglycemia.
10. Garlic
Garlic lowers blood pressure as it has a hypotensive effect and promotes blood circulation due to its vasodilator effect. In addition, garlic also prevents the formation of thrombi, as it inhibits platelet aggregation.
How to consume: to take advantage of its benefits, it is recommended to consume 1 clove of raw garlic a day, whether crushed, chopped or crushed.
Garlic can be used to season meat, pasta, salads and to prepare sauces, for example. In addition, it can also be used as a tea or garlic water to get its cholesterol-lowering and heart-protecting benefits.
Attention: Excessive consumption of garlic can cause digestive problems, cramps, gas, vomiting, diarrhea, headache and dizziness.
11. Ginger
Root rich in bioactive compounds with antioxidant and anti-inflammatory properties, which promote relaxation and arteries, in addition to improving blood circulation, helping to lower high blood pressure.
How to consume: the recommended daily intake of ginger is up to 5g per day, and can be consumed in fresh or dried form, in teas and juices or as a seasoning in soups, yogurt, salads and stews.
Attention: excessive intake of ginger can cause stomach pain, changes in heartbeat and diarrhea. This root should not be consumed by those who have gallstones, bleeding disorders or who are using anticoagulant medications.
12. Beetroot
Beetroot is rich in nitrates, components that are transformed into nitric oxide in the body, promoting relaxation of the arteries and improving blood circulation, thus helping to lower high blood pressure.
How to consume: Beetroot can be eaten raw or cooked, in juices, salads or pâtés.
Care: people with kidney stones should avoid excessive consumption of beets, as this root is a source of oxalate, a compound that, when consumed in excess, promotes the formation of kidney stones. In addition, beetroot can increase blood sugar levels, so people with diabetes should also consume this root in moderation.
13. Grape
Grapes, especially purple ones, are rich in resveratrol, tannins and flavonoids, which are bioactive compounds with antioxidant and anti-inflammatory action, which improve function and help relax blood vessels, facilitating blood circulation and lowering high blood pressure. .
How to consume: you can eat up to 10 grapes, with skin, per day, and preferably in the natural form. However, this fruit can also be added to preparations such as natural juices, yogurts, salads or sauces.
Attention: people with kidney problems should only consume the grape under the guidance of a doctor or nutritionist, as the fruit has high amounts of potassium.
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