What can we change in our diet to reduce pressure?
According to the latest epidemiological studies, most people over the age of 65 suffer from increased blood pressure, while at younger ages the rates exceed 30-40%. At the same time, we see sales of anti-hypertensive drugs increasing year by year.
Most of us know that after the diagnosis of arterial hypertension, the first instructions we receive are to reduce body weight when it is increased, stop smoking, exercise, and reduce sodium intake, mainly through salt reduction.
However, what more can we change in our diet that will work positively, reducing pressure? below you will find a series of foods that according to studies have been shown to help reduce arterial hypertension.
Citrus fruits: due to their high potassium concentration, citrus fruits can lower blood pressure, helping to remove sodium from the body. We can therefore include lemons, oranges in our diet, as well as grapefruits, always reminding us that the latter affect the levels and action of some medications (statins, anticoagulants, cyclosporins, etc.)
- Omega-3-rich fish: studies have shown that blood levels of omega-3 fatty acids are inversely proportional to blood pressure. This means that the higher the levels of omega-3 fatty acids in the blood, the lower the pressure. In order to have increased levels of omega-3 fats in the blood we must consume fish that are rich in omega-3 such as sardines, anchovies, butts, mackerel, trout, kohlrabi and others.
- Greens and spinach: greens and spinach are very rich in magnesium and potassium and we know that these ions help significantly reduce blood pressure. It is important to remember that it is good not to throw away the water in which we boil the greens, but to drink it together with a little lemon for better taste and additional pressure reduction.
- Beans and lentils: we will hardly find a list of foods that benefit health in any way and we will not find beans and lentils inside. Among the substances contained in beans and lentils that help reduce pressure are fiber, magnesium and potassium. Berries: the whole berry family has been shown to have a lot to offer to our health, and the effect on blood pressure is so beneficial that it forces us to include them in our diet as often as possible.
- Amaranth: all unprocessed cereals are useful for our health but amaranth, because it is very rich in magnesium, seems to be very useful for lowering blood pressure.
- Pistachios and pumpkin seed: through a study comparing the antihypertensive effect of all nuts, it was shown that pistachios prevailed over other nuts in blood pressure regulation, along with pumpkin seed, due to arginine, an amino acid that participates in the production of nitric oxide in the blood, which is a substance with a very strong antihypertensive effect.
- Carrots: it is a vegetable with significant antihypertensive action, but with more significant results when consumed raw or pureed in juice.
- Tomatoes: tomatoes are rich in many nutrients that help lower blood pressure (such as potassium), but are especially known for their lycopene content. Lycopene has a lot to offer for our health, one of which is lowering blood pressure. The tomato can also be consumed in the form of juice, and it is a good solution for when we are outside the house and looking for a healthy soft drink, with the reminder not to have salt, as this way we lose some of its benefits.
- Broccoli: Rich in magnesium and antioxidants, broccoli is among the wonderful vegetables that lower blood pressure.
- Yogurt and kefir: traditional yogurt and kefir are extremely rich in probiotics and nutrients that help significantly reduce blood pressure. Aromatic herbs and spices: from time to time we see in the literature various aromatic herbs and spices have a significant effect on blood pressure reducing it drastically, while their use can have side benefits, making food tastier and reducing the salt we use.
- Flaxseed and chia seeds: both flaxseed and chia seeds are very rich in nutrients and many of them have an effect on blood pressure and reduce it significantly. Beetroot: beetroot and beetroot are very nutritious foods and, among the many nutrients they contain, are very rich in nitrates, which are substances that lower blood pressure. Beets can be consumed in many ways, even in juice form.
Of course, a basic question arises here: if I add these foods to my diet, can I avoid the rest of the changes that my doctor has recommended me, as well as the medications? the answer is no, as the above recommendations work in complement and not in isolation. Weight reduction, smoking cessation, salt reduction are at the forefront of treatment, along with medication, if necessary.
What can we change in our diet to reduce pressure?
According to the latest epidemiological studies, most people over the age of 65 suffer from increased blood pressure, while at younger ages the rates exceed 30-40%. At the same time, we see sales of anti-hypertensive drugs increasing year by year.
Most of us know that after the diagnosis of arterial hypertension, the first instructions we receive are to reduce body weight when it is increased, stop smoking, exercise, and reduce sodium intake, mainly through salt reduction.
However, what more can we change in our diet that will work positively, reducing pressure? below you will find a series of foods that according to studies have been shown to help reduce arterial hypertension.
Citrus fruits: due to their high potassium concentration, citrus fruits can lower blood pressure, helping to remove sodium from the body. We can therefore include lemons, oranges in our diet, as well as grapefruits, always reminding us that the latter affect the levels and action of some medications (statins, anticoagulants, cyclosporins, etc.)
- Omega-3-rich fish: studies have shown that blood levels of omega-3 fatty acids are inversely proportional to blood pressure. This means that the higher the levels of omega-3 fatty acids in the blood, the lower the pressure. In order to have increased levels of omega-3 fats in the blood we must consume fish that are rich in omega-3 such as sardines, anchovies, butts, mackerel, trout, kohlrabi and others.
- Greens and spinach: greens and spinach are very rich in magnesium and potassium and we know that these ions help significantly reduce blood pressure. It is important to remember that it is good not to throw away the water in which we boil the greens, but to drink it together with a little lemon for better taste and additional pressure reduction.
- Beans and lentils: we will hardly find a list of foods that benefit health in any way and we will not find beans and lentils inside. Among the substances contained in beans and lentils that help reduce pressure are fiber, magnesium and potassium. Berries: the whole berry family has been shown to have a lot to offer to our health, and the effect on blood pressure is so beneficial that it forces us to include them in our diet as often as possible.
- Amaranth: all unprocessed cereals are useful for our health but amaranth, because it is very rich in magnesium, seems to be very useful for lowering blood pressure.
- Pistachios and pumpkin seed: through a study comparing the antihypertensive effect of all nuts, it was shown that pistachios prevailed over other nuts in blood pressure regulation, along with pumpkin seed, due to arginine, an amino acid that participates in the production of nitric oxide in the blood, which is a substance with a very strong antihypertensive effect.
- Carrots: it is a vegetable with significant antihypertensive action, but with more significant results when consumed raw or pureed in juice.
- Tomatoes: tomatoes are rich in many nutrients that help lower blood pressure (such as potassium), but are especially known for their lycopene content. Lycopene has a lot to offer for our health, one of which is lowering blood pressure. The tomato can also be consumed in the form of juice, and it is a good solution for when we are outside the house and looking for a healthy soft drink, with the reminder not to have salt, as this way we lose some of its benefits.
- Broccoli: Rich in magnesium and antioxidants, broccoli is among the wonderful vegetables that lower blood pressure.
- Yogurt and kefir: traditional yogurt and kefir are extremely rich in probiotics and nutrients that help significantly reduce blood pressure. Aromatic herbs and spices: from time to time we see in the literature various aromatic herbs and spices have a significant effect on blood pressure reducing it drastically, while their use can have side benefits, making food tastier and reducing the salt we use.
- Flaxseed and chia seeds: both flaxseed and chia seeds are very rich in nutrients and many of them have an effect on blood pressure and reduce it significantly. Beetroot: beetroot and beetroot are very nutritious foods and, among the many nutrients they contain, are very rich in nitrates, which are substances that lower blood pressure. Beets can be consumed in many ways, even in juice form.
Of course, a basic question arises here: if I add these foods to my diet, can I avoid the rest of the changes that my doctor has recommended me, as well as the medications? the answer is no, as the above recommendations work in complement and not in isolation. Weight reduction, smoking cessation, salt reduction are at the forefront of treatment, along with medication, if necessary.
