6 Foods you should eat or avoid if you have hypertension problems

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High blood pressure can be treated or prevented.

Hypertension is known as the silent murderer.

You have no symptoms, but having high blood pressure increases your risk of heart disease, stroke, heart failure, and kidney disease.

Blood pressure refers to the force with which the walls of the arteries "push" 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 we take the pressure arterial give us two numbers. He first number is the systolic blood pressure, that is, the pressure when the heart contracts to pump its blood content into the circulation, and thesecond number is the diastolic blood pressure, which is the pressure when the heart relaxes and refills 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 the diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of oat flakes (a half cup of packaged raw oats) or 25 grams of oat bran each day.

This amount of oatmeal or oat bran contains about 4 grams of a type of fiber called beta-glucan. For every extra gram of total daily fiber, there was an additional 0.11 mmHg reduction in diastolic blood pressure.


Beets are very rich in inorganic nitrate, a compound that is converted to nitric oxide during digestion, causing the arteries to dilate, thus lowering blood pressure.

Many studies have found that the beet juice reduces hypertension.

One of these studies, 68 adults with hypertension were randomly assigned to drink 250 ml (one cup) of beet juice daily for four weeks or a placebo. The results showed that the men who had drunk the beet juice had a 7.7 mmHg lower systolic blood pressure and a 5.2 mmHg lower diastolic blood pressure.

Vitamin C.

Vitamin C, or ascorbic acid, is found in fresh vegetables and fruits.

In a review of 29 trials on the short-term benefits of using vitamin C supplements, found that people given 500 mg of vitamin C each 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.


A high salt intake is associated with higher blood pressure. It is recommended not to take more than 5.9 grams of salt (approximately one teaspoon) or 2,300 mg of sodium per day.

A review, which included more than 3,000 people, showed that the reduction of salt intake by 4.4 grams per day could rlower systolic and diastolic blood pressureat about 4.2 mm Hg and 2.1 mmHg respectively. And in those who already suffered from high blood pressure, reducing salt intake produced an even greater drop: 5.4 mmHg (systolic) and 2.8 mmHg (diastolic).


Consumption of one or more alcoholic beverages per day is associated with systolic blood pressure which is about 2.7 mm Hg and diastolic blood pressure 1.4 mm Hg higher than non-drinkers.


High caffeine intake 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 drank 1 or 2 cups of strong coffee had an increase in systolic blood pressure of 8.1 mmHg and a 5.7 mmHg increase in diastolic blood pressure, up to about three hours after drinking. drunk.

Keep reading:

  • Beetroot for hypertension
  • Lower blood pressure with natural remedies
  • Vitamins and foods that help strengthen our defenses

Video: High Blood Pressure Foods To Avoid And Foods To Eat - A Hypertension Diet Plan


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