Blood pressure is the force exerted by the blood pushing against the artery walls when the heart pumps blood. When this pressure is high, it is called hypertension. Here’s how to prevent this health disorder.
There are many factors that can increase blood pressure, here are the most common:
- Family history
- Lack of sports
- Excess of sodium
- Lack of potassium
Hypertension is a silent disease that can truly develop without causing symptoms. It is therefore important to regularly measure your blood pressure level. But when blood pressure is very high, certain symptoms can appear, such as:
- Pain in the chest
- Irregular heartbeat
- Some tinnitus
- Disturbances of vision
Foods to avoid when suffering from hypertension
If you notice any symptoms of hypertension, consider avoiding the consumption of the following foods:
Alcohol increases blood pressure because it narrows the arteries. If you have high blood pressure, try to stop drinking.
Trans fats (or trans fatty acids)
Avoid these types of fats which increase blood pressure and cause inflammation. They are mainly present in meats and processed foods.
Foods rich in sodium
If you use unrefined salts such as unrefined sea salt or Himalayan pink salt you can add salt in your food without worry. However, avoid all foods high in sodium, including table salt, processed and canned products.
Excessive consumption of sugar increases the risk of hypertension. According to the experts from the Saint Luke’s Mid America Heart Institute, sugar is one of the causes of hypertension and cardiovascular disease.
Do you consume a lot of caffeine? So, you may raise your blood pressure! Consider reducing the consumption of coffee and other drinks containing caffeine.
What to eat when suffering from hypertension
The Mediterranean diet is one of the best diets to lower blood pressure. Composed primarily of foods rich in omega-3 healthy fats in seafood, the Mediterranean diet is based on a high consumption of fruits and vegetables, wild fish and olive oil.
Foods rich in fiber
A healthy diet consists of natural foods with high fiber content, such as fruits (apples, plums, apricots …), vegetables (eggplant, peas, carrots …) and seeds (sesame seed, flax …), which will help you control your blood pressure.
According to the American Heart Association, to prevent hypertension, you must promote consumption of foods rich in potassium. This helps balance the effect of sodium and lower blood pressure levels. Choose bananas, melons and avocados, they are rich in potassium!
Apple cider vinegar
Alkalizing and rich in potassium, apple cider vinegar prevents hypertension and provides many other health benefits.
Foods rich in omega-3
To minimize the inflammation that can lead to hypertension, choose foods rich in omega-3 such as wild salmon, flax seeds and chia seeds.
Tea is rich in antioxidants polyphenols, particularly catechins. These help to prevent many diseases such as hypertension, stroke and heart disease.
Cocoa contains flavonols beneficial in reducing blood pressure. It helps to improve blood flow to the heart and brain, because cocoa increases the level of nitric oxide, a substance that facilitates blood circulation and relaxes blood vessels. Prefer dark chocolate!
Garlic is also a good natural vasodilator, such as the cocoa. A study conducted in 2016, revealed that garlic can significantly reduce blood pressure in people with uncontrolled hypertension.
The best remedies against hypertension
Hypertension is a disease that can cause many health problems. It is therefore imperative to prevent it through healthy and effective methods.
Here are the best natural remedies to combat hypertension:
- Regular physical activity (20 min to 1 hour per day).
- Regulation of the stress (meditation, yoga …).
Do massages using essential oils such as a few drops of lavender oil diluted in almond oil, for example, to reduce stress and dilate the arteries.