High blood pressure, also known as high blood pressure, is a very common problem in the population and can have negative health consequences health.
Specifically, according to Spanish Journal of CardiologyIt is estimated that about 42.6% of the Spanish population over the age of 18 years suffer from high blood pressure. This high tension occurs more in men (49.9%) than in women (37.1%). In addition, we have another large portion of the population that is undiagnosed.
High blood pressure values can be associated with diabetes and prediabetes, as well as other heart diseases, so it's important to control them.
What is high blood pressure?
according to Spanish Heart Foundation High blood pressure is considered to be considered if its values are equal to or greater than 140 mmHg (mmHg) systolic pressure and 90 mmHg diastolic pressure chronically.
This high blood pressure can be caused by some diseases, some medications, or without a known reason. In addition, there are factors such as smoking, alcohol abuse, diet, weight gain, stress… which can also cause it.
How can we lower blood pressure?
Fortunately, blood pressure can be controlled through diet. First, we've seen it Diet Along with excessive salt intake is a risk factor for high blood pressure.
For this reason, the main advice is not to add more salt to food than it already contains naturally. In addition, it is better to eat fresh foods rather than processed foods, because many of them add more salt to them. A tip to enhance the flavor of food is to replace salt with spices.
Besides salt, we should bring one Diet Which include fruits, vegetables, legumes, fish, olive oil, and in general foods that do not contain a lot of fat.
Specifically, what foods can help us reduce stress?
In addition to the general tips I gave you above, we find some foods that can help us lower blood pressure values.
1. Oats
It is a food rich in soluble fiber, which has been linked to lowering blood pressure. Since we Helps To lower “bad” cholesterol (LDL), it can improve our health Cardiovascular and lower blood pressure.
2. Banana
The concentration of potassium is very high, and this mineral plays a major role in regulating blood pressure. Therefore, bananas can become a good ally.
3. Chia
Chia seeds are high in omega-3 fatty acids, as well as fiber and antioxidants. These are anti-inflammatory and improve health heart and blood vessels.
4. Sunflower seeds
Sunflower seeds are a very good source of vitamin E, an antioxidant that helps us reduce stress.
5. Beetroot
Nitrates have beneficial effects in lowering blood pressure. In this sense, include beets in our food Diet It can be suitable for regulating stress.
6. Fish that contain omega-3
We are talking about fish such as salmon, sardines, mackerel or tuna. It contains a high percentage of Omega 3, which brings us many benefits.
7. Dark chocolate (more than 70%)
Cocoa contains a high percentage of flavonoids and antioxidants that help lower blood pressure. However, it is important that the dark chocolate is pure, i.e. more than 70%.
8. Olli Doleva
Olive oil is another food that helps regulate stress. Both oleic acid and polyphenol content help us get better health heart and blood vessels.
9. Strawberries or raspberries
Finally, we have strawberries or blueberries. These two fruits are also a source of antioxidants.
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