Diet for hypertension: what to eat, what to avoid and menu

In the hypertension diet, it is important to prioritize the consumption of natural foods, such as fruits, vegetables, whole grains, oilseeds, dairy products and legumes, because they are rich in fiber, minerals such as calcium and potassium, and antioxidants, nutrients that improve blood circulation. blood, helping to lower blood pressure.

Furthermore, in this diet it is also recommended to reduce the intake of processed foods, such as soda and fast food, and foods rich in saturated fat, such as red meat, sausage and bacon, as they can increase sodium levels in the body and facilitate formation of fatty plaques in the arteries, causing an increase in blood pressure.

Hypertension, also known as high blood pressure, occurs when blood has difficulty circulating in the blood vessels, causing the heart to beat harder, which can lead to complications such as arrhythmia, stroke and kidney failure. Find out all the causes and how to avoid hypertension.

What to eat

Foods that should be prioritized in the hypertension diet are those rich in fiber, minerals such as calcium, magnesium and potassium, healthy fats and antioxidants, such as:

• Low-fat, sugar-free dairy productssuch as semi-skimmed or skimmed milk, skimmed yogurt, ricotta cheese, cottage cheese and Minas cheese;
• Fresh fruit, preferably natural, such as grapes, tangerines, avocados, strawberries, acerolas, watermelon, bananas, oranges and pears;
• Whole grains, such as brown rice, wholemeal pasta, wholemeal bread and oats;
• Legumes, such as pumpkin, cucumber, tomato, onion, garlic, peppers, yams and yams;
• Vegetables, such as broccoli, watercress, arugula, lettuce, cabbage and radicchio;
• Legumes, such as beans, chickpeas, lentils and lupins;
• Low-fat proteins, such as tofu, fish, chicken, turkey and egg.

Furthermore, some foods such as olive oil, pumpkin seeds, flaxseed and Brazil nuts contain a high level of healthy fats with anti-inflammatory and antioxidant properties that improve blood circulation, helping to lower high blood pressure. See a list of the main foods to lower high blood pressure.

Some teas, such as ginger, green tea, hibiscus and valerian, have diuretic, antioxidant and relaxing properties and can also be used to help control hypertension. Discover other natural options to control high blood pressure.

Make an appointment with the nearest nutritionist for more guidance on what to eat in case of hypertension:

Foods that should be avoided

Foods that should be avoided in the hypertension diet are those rich in saturated fat, such as full-fat dairy products and fatty meats, and foods rich in sugar and salt, such as:

• embedded foods, such as ham, sausage, sausage, mortadella, salami and bacon;
• Pickled and canned foods, such as tuna, corn, olives, peas, hearts of palm, pickles and sardines;
• Ready-made sauces and seasonings, such as ketchup, soy sauce, Worcestershire sauce, mayonnaise, salad dressings and mustard;
• Foods rich in fat, such as pizza, hamburgers, packaged biscuits and fried foods in general;
• Meats with a high fat content, such as picanha, shoulder, skirt steak, termite and rib;
• Alcoholic beverages, such as beer, wine and sparkling wine;
• Foods rich in sugar, such as soda, boxed juice, chocolate drinks, cake, ice cream and jelly;
• Salted meats, such as dried meat, sun-dried meat, jerky and cod.

In addition, it is important to avoid dairy products with a high fat content, such as parmesan cheese, cheese, cheddar, provolone and Swiss, as well as full-fat yogurt and whole milk, because these foods promote weight gain and the accumulation of fatty plaques in the skin. arteries, making blood circulation difficult and causing an increase in blood pressure.

In the diet to combat hypertension, it is recommended to avoid adding salt when preparing food, and it is recommended to replace this ingredient with aromatic herbs and spices, such as garlic, onion, parsley, curry, turmeric, rosemary, oregano and basil.

Example of a menu for hypertension

The following table provides an example of a 3-day menu for hypertension:

This menu is just a model, which may vary according to the person’s health status, current weight and age. Therefore, it is advisable to consult a nutritionist for a complete assessment and planning of an individual diet.

In addition to diet, it is also essential to practice physical activities regularly, such as walking, cycling or dancing, at least 3 times a week, to prevent weight gain or help with weight loss, in addition to improving blood circulation, thus helping to control hypertension.