Top 10 foods for hypertensive patients: what to eat to lower blood pressure

Correction of the diet is recommended for any chosen treatment tactics since changes in nutrition always give results to stabilize the pressure. The main rules are a salt restriction, fat reduction, maintenance of the drinking regime, the addition of fiber. Carbohydrates and proteins should be kept within normal limits.

Desirable foods in the diet of hypertensive patients:

• Low-fat protein – white fish, seafood, chicken, rabbit meat.
• Rich in potassium, magnesium – dried fruits, lentils, pumpkin, buckwheat, oats.
• Rich in vitamin C – citruses, rose hips and sea buckthorn, broccoli.
• Suppliers of iodine are seaweed, squid, mussels, pollock, and hake.
• Containing vitamins A, B – carrots, yolk, bran, cabbage, beans.
• Vegetable – vegetables, fruits, berries, herbs, oils and seeds, cereals.

What else is important to know:

• Cholesterol-rich foods are best replaced with lean fish, meat, and plant foods.
• Dairy products (cottage cheese, kefir) are allowed only in a low-fat condition.
• You need to limit the diet to butter and sour cream with cream, cheeses, salted fish, bananas and pineapples, tomatoes.
• Alcohol, coffee and strong tea, fatty meat with fish, smoked meats, chocolate should be excluded.

1. SEAFOOD (SHRIMP, SQUID, MUSSELS)

Why is it useful for hypertensive patients: They lower the level of bad cholesterol and increase the proportion of beneficial lipids in the blood, prevent the accumulation of plaques. These products are essential for hypertensive patients, as they relax the walls of the arteries, which stabilizes the pressure. Potassium and Omega-3 provide beneficial properties.

Other benefits:  Supports vision, thyroid, and brain functions alleviates muscle pain, eliminates tissue inflammation, and helps in losing weight.

Approximate norm: 100-120 g serving, no more than 3 times a week.

2. LEAN MEAT (CHICKEN, TURKEY, RABBIT)

Why is it useful for hypertensive patients: Improves the elasticity of blood vessels, reduces the risk of atherosclerosis, regulates blood cholesterol, and normalizes blood pressure. It is not allowed to add a lot of salt to meat; it is better to season with lemon and herbs.

Other benefits:  Enrichment with amino acids and an increase in muscle volume, improved blood composition, support for the functions of the gastrointestinal tract, central nervous system, and immunity.

Approximate norm: 150-250 g per day for an adult, 3-5 times a week.

3. GINGER

Why it is useful for hypertensive patients:  Thins the blood and relaxes the muscles in the vascular framework. The activity of the heart is supported, and the tissues are better supplied with oxygen, the vascular walls and capillaries become stronger. This product is suitable for people with hypertension who are not yet taking medication.

What else is useful:  Improving food digestion, restoring metabolic function, synthesis of fatty acids, relieving headaches, and calming the central nervous system.

Approximate norm: No more than 10 g per day, 70 g per week.

4. LEMON

Why it is useful for hypertensive patients:  Relaxes arteries and lowers bad cholesterol regulates fluid balance. A number of substances inhibit the production of the hormone angiotensin from the kidneys, which can increase blood pressure. In the composition of lemon, potassium, magnesium, citric acid, flavonoids are especially distinguished.

What else is the benefit:  Supports immunity, gastrointestinal functions, eliminating stress, preventing anemia, changing fat metabolism, and satisfying hunger.

Approximate norm: 2-3 circles per day, per week – up to 1.5 fruits.

5. ALMONDS

Why is it useful for hypertensive patients:  Normalizes blood circulation and composition, strengthens vascular walls, regulates sugar and cholesterol, replenishes magnesium, and to lesser extent potassium. This is how almonds lower blood pressure. In addition to this product, other types are useful for hypertensive patients, for example, walnuts.

Other benefits:  Improving brain function and maintaining bone density, accelerating metabolism, stopping free radicals.

Approximate norm: 30-35 g per day, 3-4 times a week is enough.

6. GARLIC

Why is it useful for hypertensive patients:  Improves cholesterol, ESR, replenishes the supply of sulfur, relaxes the musculature of the vessels, and expands the lumen. Garlic increases the percentage of calcium and lowers the level of C-reactive protein, which results in lower blood pressure. One of the best products for hypertensive patients.

Other benefits:  Stimulating the immune system, correcting lipid levels and converting fats into heat, cleansing the liver, protecting brain functions.

Approximate rate: Optimally 1 clove daily, up to 7 pieces per week.

7. ROSEHIP

Why is it useful for hypertensive patients:  Expands and restores the elasticity and elasticity of blood vessels, stimulates blood flow, supports the work of the heart. These berries have a diuretic effect and improve sleep quality. The product is recommended for people with hypertension due to the presence of potassium, magnesium, vitamins C and A.

What else is the benefit:  Relief of inflammation, activation of immunity, protection from slagging, normalization of metabolism, and improvement of the digestive tract.

Approximate norm: In the form of a decoction 200 ml per day, per week – 1.5 liters.

8. DRIED FRUITS (FIGS, DRIED APRICOTS, PRUNES)

Why is it useful for hypertensive patients:  They trigger cholesterol metabolism and reduce the risk of vascular occlusion, stabilize the heartbeat. Dried fruits saturate with vitamins C, A, and B, and potassium, magnesium, iron. Products are suitable for hypertensive patients, as they expand the lumen of blood vessels, stabilizing the pressure.

What else is the benefit:  Normalization of metabolic processes, functions of the gastrointestinal tract, liver, and central nervous system, improvement of blood composition, stimulation of the body’s defenses.

Approximate rate: Up to 100 grams per day, from 350 to 600 grams per week.

9. BUCKWHEAT

Why is it useful for hypertensive patients:  Strengthens the vascular walls and reduces their fragility, normalizes blood circulation, and removes harmful cholesterol. The composition especially contains folic acid, magnesium, B vitamins with iron. The bloodstream is saturated with oxygen, the lumen of the vessels expands.

What else is the benefit:  Improving the functioning of the liver and heart, cleansing of toxins, strengthening immunity, improving digestion, and increasing muscle mass.

Approximate norm: 150-200 g of dry buckwheat, up to 1.5 kg per week.

10. OLIVE OIL

Why is it useful for hypertensive patients:  Reduces tissue inflammation and removes harmful cholesterol from the blood, prevents the formation of plaques. It normalizes the functions of the vascular endothelium, increases the stability of the muscle layers. Therefore, this product for people with hypertension is an essential component of the diet.

Other benefits:  Restoring bowel function and increasing bone density, regulating blood sugar, supporting central nervous system functions, and sound sleep.

Approximate rate: Daily 1-2 tablespoons, 90-120 ml per week.