Hypertension is a chronic disease that is very prevalent in Brazil and can trigger a series of serious problems, such as a heart attack. In this sense, food makes all the difference in controlling this health problem. Therefore, we list 7 of the best foods for high blood pressure.
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How should a hypertensive person eat?
Food is part of the non-drug treatment of hypertension. Therefore, it must be balanced and rich in nutrients such as potassium, calcium and magnesium, as these minerals are directly involved in controlling blood pressure.
So, see which are the most recommended foods according to the Brazilian Guidelines on Arterial Hypertension 2020, prepared by the Brazilian societies of Cardiology, Hypertension and Nephrology.
1. Spinach
Like other dark green leafy vegetables, spinach is very good for those who have hypertension, as it contains potassium, which helps to control blood pressure and helps reduce concentration of sodium.
2. Natural yogurt
Yogurt is an excellent source of calcium. In this sense, it is important that you opt for natural yogurt, whose ingredients are only milk and yeast. milk, as there are some types of this food with high amounts of sugar and, therefore, are not beneficial.
3. Bitter chocolate
Darker chocolates (with a higher percentage of cocoa and less sugar) are good sources of magnesium. Therefore, it is possible to consume chocolate in a beneficial way, even if you have high blood pressure. However, this consumption should be moderate.
4. Fish
Fish such as salmon, tuna and sardines are rich in good fats for the body (omega 3). Therefore, they are highly recommended for hypertensive people, while red meat consumption should be reduced.
5. Oat
Whole grains such as oatmeal, brown rice, amaranth and others are sources of fiber, which also help to control blood pressure. In addition, these foods are also rich in nutrients like B vitamins.
6. Coffee
Coffee contains polyphenols, magnesium and potassium, and some studies have already indicated that its long-term consumption has shown a slight effect in reducing the risk of developing hypertension. However, avoid drinking coffee at night to avoid problems such as insomnia.
7. Avocado
Avocado is rich in potassium, fiber and monounsaturated fats. Therefore, it is a food that helps to control hypertension and, in addition, also helps to prevent cardiovascular problems.