When one is hypertensive, and even if one is well treated by medication, the place of food remains essential. Here are the foods that should be favored to continue to fight against hypertension.
- Eat less fat and make the right choice of fat
- Reduce sugar intake
- Moderate salt intake
- Favor foods with good minerals
- Consume more fiber
- Eat a varied diet
Six tips will help you compose a balanced diet, allowing you to reduce your blood pressure.
1- Eat less fat and make the right choice of fat
It is essentially the fats of animal origin which have a part of the responsibility in the obliteration and the hardening of the arteries, the hypertension moreover accentuating the penetration of fats in the arterial wall.
It is therefore recommended:
Monitor the fat at risk (butter, 30% cream, fatty meats, cold meats, dry cheeses, certain frying fats);
To use vegetable oils which have a beneficial effect on blood pressure. For the seasoning: olive, rapeseed, walnuts. For cooking: olive, sunflower, mixed oil, varying them;
To consume fish at least twice a week, without fear of fatty fish: herring, mackerel, salmon, tuna (good fats).
2- Reduce sugar intake
Too high a blood sugar level (hyperglycaemia) can make high blood pressure worse. Sugar and sweet products should be consumed in moderation, never on an empty stomach.
On the other hand, sugars of unsweetened flavor (cereals, pasta, potatoes, rice, pulses) must be consumed regularly.
3- Moderate salt intake
There are tips: for example, simply by not systematically resalting your dishes, after cooking normally salted and not placing a salt shaker on the table. Or by replacing the salt with spices (curry, thyme, turmeric, etc.).
4- Favor foods with good minerals
Potassium: pulses, such as white beans and lentils, fresh fruits and vegetables, fish, meat;
Calcium: dairy products, mineral waters rich in calcium. Avoid those that are too salty (rich in sodium);
Magnesium: vegetable products (cereals, fruits and vegetables), dried fruits, pulses, mineral waters rich in magnesium.
5- Consume more fiber
For example 200 grams of semi-wholemeal bread, 250 grams of green vegetables and 250 grams of fruit provide the approximately 30 grams of daily fiber recommended today.5-
6- Eat a varied diet
It alone ensures a good supply of micro-nutrients (in particular zinc, copper, iron) involved in the regulation of blood pressure and vitamins (in particular vitamin C, present in fresh plants, which has a favorable impact on hypertension).
