Diet to control hypertension (what to eat and what to avoid)

In the hypertension diet it is important to avoid adding salt during the preparation of meals and to avoid the consumption of industrialized foods rich in sodium, which is the substance responsible for the increase in blood pressure. In addition, coffee, green tea and high-fat foods such as red meat, sausage, salami and bacon should be avoided.

Hypertension is the increase in pressure within the blood vessels, which can lead to complications such as heart failure, loss of vision, stroke and kidney failure, and it is important to make the appropriate treatment with diet and medication to prevent these problems.

What to eat

To control hypertension, you should eat a diet rich in fruits, vegetables and whole foods, such as whole grains, rice, bread, flour and pasta, and grains like oats, chickpeas and beans.

It is also important to consume low-fat foods, preferring skimmed milk and dairy products and lean fish and meat. In addition, one should invest in good fats, using olive oil to prepare food and consuming fruits and seeds rich in omega-3s, such as flaxseed, chia, chestnuts, walnuts, peanuts and avocado daily.

Allowed foods

What to avoid

In the diet to combat hypertension, avoid adding salt to prepare food, replacing this product with aromatic herbs that also give flavor to the food, such as garlic, onion, parsley, rosemary, oregano and basil.

It is also important to avoid the consumption of processed foods rich in salt, such as meat tenderizers, meat or vegetable broths, soy sauce, Worcestershire sauce, powdered soups, instant noodles and processed meats such as sausage, sausage, bacon and salami.. See tips for reducing salt consumption.

Salt should be exchanged for aromatic herbs

Foods to Avoid

In addition to salt, caffeine-rich foods such as coffee and green tea, alcoholic beverages and high-fat foods, such as red meats, fried foods, pizzas, frozen lasagna and yellow cheeses such as cheddar and the dish, should be avoided. excess fat favors weight gain and the appearance of atherosclerosis, which worsens hypertension.

Home remedies for hypertension

In addition to the diet, some foods have properties that help to lower blood pressure naturally, such as garlic, lemon, ginger and beets.

Some teas that work as natural tranquilizers and relaxers can also be used to control pressure, such as chamomile and mangaba tea. See how to use these foods at: Home remedy for high blood pressure.

Hypertension diet menu

The table below shows an example of a 3-day diet menu for hypertension.

Meal	Day 1	Day 2	Day 3
Breakfast	Skim milk + wholemeal bread with cheese	Skimmed yogurt + whole oat cereal	Skimmed milk with coffee + whole toast with margarine
Morning snack	1 apple + 2 chestnuts	Strawberry juice + 4 whole cookies	1 banana with oat flakes
Lunch dinner	Chicken in the oven + 4 col of rice soup + 2 col of bean soup + raw salad of lettuce, tomato and cucumber	Boiled fish + 2 medium potatoes + onion, green beans and corn salad	Diced chicken with tomato sauce + wholegrain pasta + peppers, onions, olives, grated carrots and broccoli
Afternoon snack	Skimmed yogurt with flaxseed + 4 whole toast with ricotta	Avocado smoothie with skim milk	Green kale juice + 1 wholemeal bread with cheese

In addition to food, it is important to remember that it is often also necessary to take medication to control the pressure according to the doctor's guidance and to practice physical activity regularly to lower the pressure and improve blood circulation.