A proper diet is essential for controlling blood pressure, but choosing and combining foods can also make that diet delicious and healthier.
If you have high blood pressure, some foods will help you regulate your blood pressure naturally. And balancing those levels will help you feel better and reduce your risk of high blood pressure.
In this article, we offer you basic tips for planning a diet to regulate your blood pressure. Adapt them to your lifestyle and maintain a healthy diet that makes you feel great.
How do you Lower your Blood Pressure Naturally?
In order to control your blood pressure values, you need to have the WHO recommended a table of values always at hand.
Download the table or view these age-specific blood pressure values in What are the Normal Blood Pressure Values?
The foods you choose to eat every day will help you keep your blood pressure under control. Some foods lower blood pressure, while others raise it.
When planning your meals, always follow these tips:
# Avoid salt
Salt is necessary for the diet, but if you exceed your blood pressure it increases.
How much salt is recommended to control the pressure?
Less than 6 grams per day (1 coffee spoon).
Reduces the consumption of salt and also of salty foods such as sausages and pickles, bacon, ready-made dishes, concentrated broths, snacks, and ketchup.
# Increase vitamin A and C intake
Increase your intake of foods rich in vitamin A:
And also of foods rich in vitamin C:
# Increases calcium and potassium
Potassium regulates the elimination of water and reduces blood pressure. Eat foods rich in this mineral, such as:
Calcium improves the quality of arterial walls. You include it in your diet by choosing foods like:
- Dairy products
# Eat garlic
Garlic is one of the foods that lower blood pressure.
It is recommended to eat it raw, as it is the best way to take advantage of all its nutrients.
# Onion + honey
Onion juice with honey is an excellent combination to lower the tension naturally. Onion improves circulation, reduces cholesterol and hypertension. Honey has a soothing effect on blood vessels and helps to reduce high blood pressure.
It is recommended to consume every day the juice of half a raw onion mixed with a teaspoon of honey and also consume the honey alone, 2 or 3 tablespoons a day.
# Watermelon seeds
Watermelon seeds contain a substance called cucurboxytrin, which has the ability to dilate blood vessels, improve kidney function, and lower blood pressure.
To consume the seeds, crush them gently, let them stand for 1 hour in a cup of boiled water and drink four tablespoons several times a day.
How to Diet for High Blood Pressure
An important condition of nutrition to reduce blood pressure is moderation. Meals should be distributed evenly throughout the day, it is advisable to eat at least 4 or 5 times a day.
The last meal of the day should not be abundant and should be 2 hours before bedtime.
Breakfast is recommended when you get up, no more than 1 hour later.
The amount of fluids you drink is also important. You should drink at least 1.5 liters of water, better if not with meals.
Dishes should be cooked boiled or baked, avoiding frying. They can also be sautéed lightly with vegetable oil.
Tips for Reducing Pressure with Meals
- Reduces salt and salty food consumption.
- Includes in each meal: protein, fat, and carbohydrates.
- Have breakfast no more than 1 hour after you wake up.
- Make 3 main meals and have 2 or 3 snacks.
- Do not allow more than 4 or 5 hours between meals.
- Drink 1.5 to 2 liters of water a day. It’s better if you drink between meals.
- Do not combine several starches in the same meal (bread, potatoes, pasta, rice, banana, corn, pumpkin, beets).
- Use herbs and spices as salt substitutes.
- Choose healthier versions of salt such as Himalayan salt, sea salt or reduced sodium salt.
- Avoid greasy preparations, such as fried foods.
- Drink alcohol moderately. Men, less than 30 grams a day, women, less than 20 grams.
- Don’t drink more than 2 or 3 cups of coffee a day.
- Practice moderate exercise.
- Reduce your stress levels.
Blood pressure control should always be directed by a doctor, but these tips will help you avoid dietary factors that influence your risk of hypertension. You can also monitor your blood pressure at home to assess how these changes affect your daily values.
If you can combine foods that help reduce pressure to create tasty dishes, you can make this diet more enjoyable. As you’ve seen, there are a lot of delicious foods you can include in it!