10 key foods to regulate blood pressure

hypertension, or high blood pressureis increasingly common in developed countries and a major risk factor for cardiovascular disease or stroke.

In this video discover how to lower tension with breathing exercises.

Since tension is the force that blood exerts against the walls of the arteries when it is pumped by the heart, influencing factors They are many. Hypertension may appear:

Due to an increase in blood volume, due to renal impairment and a poor sodium regulation, although the liver and spleen are also involved in blood volume levels;
By poor condition of the arteries either calcium accumulation on the walls.
Due to the alteration of vasodilation and vasoconstriction due to stress, stimulants or poor diet.

What foods to avoid and which to promote

Just as there are ways to raise tension, to lower it there are foods you have to avoidthere are sugars, alcohol, licorice, spices, sodium and products that contain it (sausages, cheeses, preserves, etc.).

Substitute the salt by moderate amounts of seaweed, tamari or miso and sea water, or spices (not spicy), aromatic herbs and garlic.

In addition to avoiding some foods, we should also increase our intake of others. foods that help control blood pressure:

Foods rich in potassiumsince potassium compensates for the effect of sodium on the distribution of body fluids
Foods rich in phytochemical compounds that dilate the arteries.

Foods to lower blood pressure

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1. Garlic, with a vasodilating effect

Garlic is one of the foods with the most therapeutic properties. Help purify the blood forks antibacterial and antifungal.

In the case of hypertension, it acts as vasodilator of capillaries and arteries.

Don’t stop taking at least 1 clove a day, raw or cooked, in sauces, sautéed or creams.

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2. Onion, essential daily

Onion has similar properties to garlic. Favors the dilation of blood vessels and the good circulation. It is essential to incorporate it into your diet daily.

consume 1 onion a day, raw or cooked. If consumed raw, better marinated with apple cider vinegar.

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3. Extra virgin olive oil, accompanying vegetables and salads

Olive oil is very rich in antioxidants, such as vitamin E. It is known that excess free radicals inactivate nitric oxide, a substance with vasodilatory effects.

Dress vegetables and salads with 3-4 tablespoons a day of extra virgin olive oil.

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4. Legumes, 4 or 5 times a week

They are regulatory foods at different levels, since they provide lots of fiber, proteins, vitamins and minerals.

Eat legumes 4-5 times a week in the form of hummus, in salads, stews or soups.

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5. Cinnamon to control blood sugar

Cinnamon helps control blood sugar levels. High blood glucose levels cause an inflammatory state that affects the poor functioning of the vascular and circulatory system.

Every day adds a pinch to any dish, such as fruit compotes.

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6. Cleansing and diuretic celery

Celery favors sodium elimination through urine and helps reduce the volume of blood in the arteries.

consume 4 stems a day in fruit juices, vegetable juices, salads, creams or cooked.

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7. Pear to increase your potassium levels

The pear is very rich in water and is virtually fat free. One of the fruits that contains the most potassium (and the least sodium).

It has a diuretic function and regulates tension.

Enjoy it 4 times every week.

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8. Hemp seeds rich in omega-3

Along with flax seeds, chia seeds and walnuts, hemp seeds have a high omega-3 content, which acts as anti-inflammatory and it is preventive of cardiovascular disease.

In the case of the walnutsthey can recover the arterial wall.

Take 2 tablespoons a day of hemp seeds in creams, sauces or smoothies.

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9. Diuretic artichoke

The artichoke, rich in potassium and with diuretic properties, promotes liquid removal of the body and, as a consequence, lowers blood pressure. Additionally, it benefits liver function.

Eat 2 or 3 artichokes, 2 or 3 days a week. Here are some tips for cooking them.

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10. Coconut water, similar to blood plasma

It has a cardioprotective effect for its richness in potassium and magnesium. In addition, due to its chemical composition it resembles blood plasma and helps proper hydration of the body.

Take 1 glass daily of coconut water.

What are the symptoms of high blood pressure?

Many people do not experience any discomfort from higher than normal blood pressure, which is why it is called «silent disease.»

Symptoms like headache, difficulty breathing, or nosebleed They can appear when the tension is very high, which represents a great risk.

Therefore, do not wait until you have symptoms to worry about your blood pressure. Measure it at the pharmacy regularly and consult your doctor if the values are above normal. It’s a good idea to measure your blood pressure at home and take three measurements a few minutes apart.

A normal blood pressure is equal to or less than 120/80 mm Hg.