The recommended foods for lowering blood pressure are mainly:
- Fruit
- Vegetable
- nuts and seeds,
- Oily fish
- white meat,
- Pulses
- Algae.
Below is a detailed list:
Contents
Recommended diet for high blood pressure
Fruit
- Strawberry
- Apricot
- Avocado
- Banana
- Date
- Orange
- Mango
- Melon
- Peach
- Pineapple
- Plum
- Raisin
- Mandarin
Vegetable
- Artichoke
- Beans
- Broccoli
- Carrot
- Cabbage
- Eggplant
- Peas
- Courgette
- Spinach
- Tomato
- Turnip
Nuts/Seeds
- Almonds
- Walnuts
- Sunflower
- All unsalted nuts
Cereals
- Whole grains
- Oatmeal
Miscellaneous
- Low sodium sauces (preferably not preserved)
- All spices
- Lemon juice
- Hot sauce
- Green tea
- Herbal teas
- Still drinking water
Herbal medicine
There are several phytotherapeutic supplements that can help lower high blood pressure, including:
- Hawthorn
- Garlic
- Onion
- Ginkgo biloba
- Olive
- Blueberry
- Birch leaves
Foods to avoid for high blood pressure
Fats and oils: 2 or 3 servings per day
Fat helps the body absorb important vitamins and strengthens the immune system (Cabral – 2005).
However, too much fat increases the risk of heart disease, diabetes (high blood sugar), and obesity.
There are other risk factors for high blood pressure, such as menopause due to hormone changes.
The DASH diet limits total fat to 27% or less of daily calories and focuses primarily on the healthier monounsaturated fatty acids.
Saturated fat and trans fats are the main causes of raising blood cholesterol levels and the risk of heart disease.
The DASH diet helps keep the daily intake of saturated fat below 6% of total calories (Skerrett et al. – 2012) by avoiding the use of meat, butter, cheese, whole milk, cream, eggs, lard-based foods, solid fats for baked goods, coconut and palm oil.
Trans fats, commonly found in processed foods such as crackers, baked goods, and fried foods, are banned.
One should read the labels on margarine and salad dressings to select those that are lower in saturated fat and no trans fats.
Especially complicated recipes are not suitable for nutrition in hypertension.
Desserts: 5 or less in a week.
Desserts do not need to be completely condemned from the diet on a DASH diet, but you should not overdo it. Examples of a serving: 1 tablespoon jam of fresh fruit, 1/2 cup sorbet or 1 cup soda.
When eating desserts, you should choose those that are low in fat, such as sorbets, fruit ice cream, gelatin, hard candies, unsalted crackers or low-fat biscuits.
Artificial sweeteners like aspartame and sucralose can help delight the palate while still avoiding sugar.
One should reduce the addition of sugar, which has no nutritional value of its own, but only contains calories.
Red meat: Another food to avoid on a high blood pressure diet is red meat.
The reason for this is that red meat can contain chemical products and toxic substances that the animal has previously ingested.
These are not suitable for our body and can increase the likelihood of high blood pressure.
Instead, patients should eat white meat in reasonable amounts with plenty of fresh fruits and vegetables.
Processed foods: It is important to avoid eating processed foods or convenience foods.
Recently, more and more people are choosing to eat out or buy ready-made food due to their many commitments.
Most of these finished products contain a lot of salt and fats and few essential nutrients.
Therefore, one should absolutely avoid consuming foods processed with dyes and preservatives.
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