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What is the best diet for high blood pressure? What not to eat and what to eat? Know more!

Hypertension is a common condition that affects many people across the world and can increase the risk of cardiovascular diseases such as heart attacks and strokes, making it a significant health issue. That’s why it’s very important to have a good high blood pressure diet and manage this condition in the healthiest way possible.

A healthy, balanced diet can help lower blood pressure and prevent complications associated with high blood pressure. However, each person is unique and may have different dietary needs. Therefore, it is important to consult a health professional for advice on the best diet to control blood pressure, taking into account factors such as age, gender, weight, level of physical activity and medical history.

In the following article, we have separated, in general, some of the best diets for those who are hypertensive or are close to it. Take the opportunity to check out which are the best foods to be consumed in this condition.

What is the best diet for high blood pressure?

Well, the diet for those with high blood pressure can vary according to each person’s specific health condition. That’s why the best thing is to look for a nutritionist to pass on the best food possible. But, there are two very common diets made by people who are hypertensive. Are they:

DASH diet

The DASH (Dietary Approaches to Stop Hypertension) diet is often recommended for people with above average blood pressure. This diet emphasizes nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting your consumption of foods high in fat, sodium, and sugar. The DASH diet is rich in potassium, calcium, magnesium, protein and fiber, which help lower blood pressure.

mediterranean diet

The Mediterranean diet is rich in fruits, vegetables, whole grains, nuts, seeds, olive oil and fatty fish such as salmon and sardines. This diet is low in red meat and processed foods, and has been linked to a reduced risk of heart disease, including high blood pressure.

Overall, a healthy, balanced diet that emphasizes whole foods and limits consumption of processed foods and foods high in sodium and fat can help control blood pressure.

It’s important to remember that each person is unique and may have different dietary needs, so consulting with a healthcare professional is critical for personalized guidance on the best diet to manage high blood pressure.

What can’t you eat when you have high blood pressure?

This topic was made especially to separate the main types of food that should not be consumed frequently by people who have high blood pressure or are hypertensive. Are they:

Foods High in Sodium : People with hypertension should limit their sodium intake, as sodium can increase blood pressure. Foods high in sodium include table salt, processed foods, fast food, canned soups, ready-to-eat sauces and dressings, cheeses, sausages and cured meats.

Foods High in Saturated and Trans Fat : Foods high in saturated and trans fats should also be limited as they can raise cholesterol and increase the risk of heart disease. Examples of foods high in saturated fat include fatty meats, butter, cheese and coconut oil. Foods high in trans fats include processed foods such as cakes, cookies, pretzels and margarine.

Alcoholic beverages : Excessive alcohol consumption can increase blood pressure and increase the risk of cardiovascular disease. People with high blood pressure should limit their consumption of alcoholic beverages, especially beers, wines and spirits with a high alcohol content.

Best meals for people with high blood pressure

A balanced and healthy diet for those with hypertension should include a variety of whole foods, rich in nutrients and low in sodium, saturated fat and trans fat. Below we separate, in general, how to assemble the three main meals of the day for people who are hypertensive.

Best diet for high blood pressure


A healthy meal for those with high blood pressure should include a lean protein source, such as low-fat eggs or Greek yogurt, along with a serving of fresh fruit and whole grains, such as whole-grain bread or oatmeal. This helps balance blood sugar levels and increases satiety, helping to avoid unhealthy mid-morning snacking.


For lunch, a healthy option for those with high blood pressure could include a salad with fresh vegetables and lean protein, such as grilled chicken or salmon. It is important to avoid adding ready-to-eat sauces that are high in sodium or fat. Instead, opt for natural seasonings like balsamic vinegar or olive oil.

To have lunch

Dinner can include a serving of lean protein, such as fish or chicken, accompanied by a variety of vegetables, such as broccoli or cauliflower, and a serving of complex carbohydrates, such as quinoa or sweet potatoes. It is important to avoid foods high in sodium, such as ready-to-eat sauces or store-bought seasonings, and limit your consumption of fried or processed foods.

What is the upper limit for high blood pressure?

Blood pressure is measured in millimeters of mercury (mmHg) and is made up of two measurements: systolic pressure, which is the pressure when the heart beats, and diastolic pressure, which is the pressure when the heart is resting between beats. .

The upper limit for pressure is usually set to 140/90 mmHg. However, blood pressure values ​​can vary according to age, gender, weight, medical history and other factors.

In addition, hypertension treatment can be customized based on each person’s individual risks and needs. It is important to consult a healthcare professional to determine ideal blood pressure values ​​and for guidance on how to monitor and control blood pressure.

What happens when the pressure is high?

When blood pressure is high, it means that the force that blood exerts on artery walls is greater than normal. This excess pressure can damage arteries and organs in the body, including the heart, kidneys, brain and eyes. Some of the effects of high blood pressure include:

  1. Artery damage: Excess pressure can damage artery walls, making them thicker, stiffer, and narrower. This can lead to a decrease in blood flow to the body’s organs, increasing the risk of cardiovascular disease.
  2. Organ damage: High blood pressure can lead to damage to organs such as the heart, kidneys, brain, and eyes. It can increase your risk of cardiovascular disease, such as heart disease and stroke, as well as kidney failure and vision loss.
  3. Physical symptoms: High blood pressure can cause physical symptoms such as headache, dizziness, blurred vision, nausea and shortness of breath.
  4. Mental health issues: High blood pressure can increase your risk of mental health issues, such as depression and anxiety.

Controlling blood pressure is important to prevent complications and protect long-term health. It is important to see a health and wellness professional regularly and follow treatment guidelines for controlling blood pressure.

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