More than one billion people worldwide have high blood pressure... Research has shown that lifestyle changes and following a diet for high blood pressure can help reduce blood pressure levels and heart disease... Including certain foods in the diet, especially foods that are rich in potassium and magnesium, can help lower blood pressure levels... Continue this article from Health Magazine

The healthiest diet plan for high blood pressure

High blood pressure or high blood pressure is the most common risk factor for heart disease.. In addition to medication, changes in lifestyle and diet can also help control and manage this disorder.. The best diet for high blood pressure is:

1.... Citrus fruits

Fruits are rich in vitamins, minerals, and plant compounds that can help lower high blood pressure and maintain heart health... A 2021 study that reviewed the past 10 years of data on fruit and blood pressure management found that consuming about 530 to 600 grams of fruit per day (equivalent to four oranges) is beneficial for blood pressure management.

Also, drinking orange juice and grapefruit juice can help lower blood pressure... However, grapefruit and grapefruit juice can interact with common blood pressure medications.. So consult your doctor before adding this fruit to your diet.

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2.... salmon and other fatty fish

Fatty fish are an excellent source of omega-3 fats, which have significant heart benefits....These fats can help lower blood pressure by reducing inflammation....A 2022 study reviewed 71 studies and medical data on 4,973 people to determine the link between omega-3 fats and blood pressure...

3...h3>Leafy Vegetables

Beets and spinach are 2 examples of leafy vegetables that help lower blood pressure. These vegetables contain nutrients like potassium and magnesium that help maintain optimal blood pressure levels. reduce blood pressure.. Also, this plant is rich in antioxidants, potassium, calcium and magnesium, which can help heart health.

4....nutritious nuts and seeds

Nuts and seeds are among the foods that are good for high blood pressure... Examples of nuts and seeds that can be consumed as part of a balanced diet aimed at lowering blood pressure include:

• Pumpkin seeds
• Flax seed
• Chia seeds
• Pistachios
• Walnuts
• Almonds

Many nuts are a rich source of nutrients important for controlling blood pressure, including fiber and arginine. Arginine is an essential amino acid for the production of nitric oxide. Nitric oxide is a compound that helps relax blood vessels and lower blood pressure.

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5.... Legumes

Legumes such as lentils, beans, and peas are rich in nutrients such as magnesium and potassium that can help regulate blood pressure. However, we recommend that you consult with a nutritionist before adding these nutrients to your diet.

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6.... Berries

Berries have significant health benefits, including reducing heart disease risk factors such as high blood pressure. They are also a rich source of antioxidants such as anthocyanins.. Anthocyanins can increase the level of nitric oxide in the blood and reduce the production of molecules that restrict blood flow..

• Blueberry
• Raspberry
• cut
• Strawberry
• Grapes
• Blueberry

A 2020 review found that various types of berries, including berries, frozen or juiced, reduced systolic blood pressure (SBP) by more than 3 mm Hg. The strongest effect on SBP in this study was for cranberry juice.

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7.... eggs

Eggs aren't just packed with nutrients.. Instead, research shows they can be part of a balanced diet to manage blood pressure... A 2023 study of 2,349 American adults found that consuming five or more eggs per week was associated with systolic blood pressure (SBP) levels 2.5 mmHg lower than those who consumed less than half an egg per week.. Also, consumers Less exposed eggs suffering from high blood pressure in the long term.

Diet for high blood pressure in pregnancy

High blood pressure during pregnancy can cause serious complications for the mother and the fetus. This disease is diagnosed when the blood pressure of a pregnant person is 140/90 or more on 2 separate occasions. Proper nutrition can help control this complication.

• Eat 4 to 5 servings of vegetables every day.
• Eat 4 to 5 servings of fruit every day.
• Consume 2 or 3 servings of fat-free or low-fat dairy products daily.
• Eat 4 or 5 servings of legumes, seeds or nuts every week.
• Limit the consumption of sweets and added sugar to 5 servings per week.
• Healthy fats should be limited to 2 to 3 servings a day and animal fats should be avoided.
• Reduce sodium (salt) consumption.. Read product labels.. Because there is a lot of sodium in prepared foods.

The best dinner for high blood pressure

In the following, we have collected some delicious dishes that help lower blood pressure and are prepared quickly so that you can prepare and serve them in less than 25 minutes.... You can use these dishes for dinner or even lunch.

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1.... Salmon flavored with red pepper and lemon with potato and bell pepper

All the ingredients of this dish are cooked in a tray and it is ready quickly... first cook the potatoes... then add the sweet bell pepper... finally add the salmon fillets seasoned with chili to the other ingredients and let it cook well... you can also use lemon to flavor the fish.

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2....pea and quinoa cereal bowl

Mix quinoa, cooked chickpeas and vegetables such as tomatoes, cucumbers, red cabbage and spinach and put them in a dish... instead of salt, use aromatic vegetables such as basil, parsley and a little lemon juice to taste.... sprinkle a little olive oil on the dish to prepare the food.

3... Fried steak with vegetables

Season the steak with aromatic vegetables and fry in a hot pan.. Then add oil, garlic and herbs such as thyme, sage and rosemary so that their flavor is transferred to the meat.... Finally, cut the steak and serve with cooked escarole (a type of lettuce) and other crunchy vegetables.

4.... vegetable and hummus sandwich

Spread hummus on one piece of bread and avocado on the other. Fill the sandwich with various vegetables, bell pepper, cucumber and carrot and serve.

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5.... Potatoes stuffed with salsa and beans

Prick the potatoes with a fork and cook in the microwave or oven until soft.... After they have cooled slightly, cut the potatoes lengthwise and press the ends to define the texture.... Then decorate the potato texture with salsa, avocado, beans and jalapeño (a type of pepper).

Summary

In this article, we reviewed the best diet for people with high blood pressure... A healthy diet can significantly reduce the level of blood pressure and the rate of heart diseases... In addition to the mentioned foods, foods such as olive oil, carrots, potatoes, broccoli, yogurt and lean meat are also suitable for controlling blood pressure.

You can add any of the foods introduced in this article to your diet. However, we recommend that you consult a nutritionist before doing so.

For this, you can go to the website GCORP LLC and consult with the best specialist doctors, including an online nutritionist... Also, GCORP LLC has provided you with the possibility to make an appointment with a nutritionist through the online appointment system to see a nutritionist in person.

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Frequently Asked Questions

Source:

Health line | eatingwel