“High blood pressure” What not to eat? Along with recommended foods to eat for health.
If you have high blood pressure, the foods you eat can play a key role in helping you manage the condition. Over time, high blood pressure can damage your arteries and increase your risk of kidney disease, stroke, and heart attack. So, we’ve put together a list of foods you shouldn’t eat if you have high blood pressure.
High blood pressure, what should not be eaten?
Salt Eating a lot of salt causes your body to retain fluid, which increases blood volume and raises blood pressure. Eating less salt is associated with lower blood pressure and a reduced risk of illness (ill health) and death from heart disease.
Caffeine. If you already have high blood pressure, coffee may raise blood pressure in the short term. And for people with severe high blood pressure, drinking large amounts of coffee may increase the risk of death from heart disease. However, caffeinated green tea does not seem to have the same effect.
Alcohol Drinking too much alcohol, including red wine, can raise blood pressure. If you do drink, limit your intake to no more than two drinks a day for men and one drink a day for women.
More information
- Alcohol affects the nervous and circulatory systems, which can lead to high blood pressure.
- Regularly drinking large amounts of alcohol may increase your risk of cardiovascular disease.
- If you have high blood pressure, talk to your doctor about the right amount of alcohol for you.
- Limiting your alcohol intake, or even abstaining from it altogether, can be good for your overall health.
Processed foods: Because salt is a preservative, processed foods are often high in sodium. This includes many prepared foods, fast food, frozen, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน and canned foods, pre-mixed foods, and packaged foods. Nutrients can be lost during processing. Checking food labels can help you make healthier choices.
Recommended foods for people with high blood pressure to eat
1. Berry anthocyanins, the pigments that give some berries their red, blue or purple color, may help protect against high blood pressure. In one study, participants who ate the highest amounts of anthocyanins, mostly from blueberries and strawberries, had an 8% lower risk of high blood pressure. Daily consumption of wild blueberry powder was linked to lower 24-hour systolic blood pressure. It was also linked to a reduced incidence of future heart disease in healthy older adults.
2. Citrus fruits : Flavonoids in citrus fruits may help lower blood pressure and provide some protection against cardiovascular disease. Research suggests that regular consumption of orange juice may help manage blood pressure in people with early-stage hypertension. Common citrus fruits include:
- Clementine
- Grapefruit
- Yellow lemon
- Lime
- orange
- Tangerine
3. Bananas Potassium can help lower blood pressure by counteracting the effects of sodium and reducing tension on blood vessel walls. One medium banana contains about 226 milligrams of potassium. Most men need 3,400 milligrams per day, while most women need 2,600 milligrams.
4. Kiwifruit Kiwifruit is rich in bioactive compounds that may help lower blood pressure. One study found that people with moderate hypertension who ate three kiwifruit a day for eight weeks had a lower blood pressure than those who ate an apple a day.
5. Watermelon Watermelon contains potassium , lycopene, and citrulline, all of which promote heart health and may help lower blood pressure. It also helps you feel full while adding only a few calories.
There are also vegetables. Certain vegetables, such as beets, carrots, leafy greens, and others, can help lower high blood pressure. Nuts and seeds are also rich in arginine, which your body uses to convert nitrate to nitric oxide, which helps lower blood pressure. Research suggests that eating nuts several times a week may significantly reduce your risk of heart disease. Nuts and seeds that are high in arginine include:
- Almond
- Brazil nuts
- Cashew nuts
- Hazelnut
- Hemp seeds, sesame seeds, chia seeds and sunflower seeds
- Peanuts
- Pine nuts
- Pistachio
- Pumpkin, squash and butternut seeds
- Walnut
However, it also includes olive oil, eggs, lean meats, yogurt, dark chocolate, herbs, fermented foods like kimchi, and miso.