What are the foods that raise blood pressure?
Foods that raise blood pressure include those that are high in sodium, fat, sugar, and too much caffeine. Specifically, here are some of the types of foods that can cause an increase in blood pressure:
1. High-sodium foods
Processed foods: such as canned food, instant noodles, processed meat products (sausages, bacon), etc.
Pickled foods: such as pickles, pickled fish, etc.
Fast food: Many fast foods are high in sodium because of their taste.
2. High-fat foods
Animal fats: e.g. full-fat dairy products, butter, cream, and high-fat meats (pork fat, steak).
Trans fats: Partially hydrogenated vegetable oils found in certain baked, fried, and processed foods.
3. High-sugar foods
Sugar-sweetened beverages: such as carbonated drinks, fruit juice drinks, energy drinks, etc.
Sweets: such as candies, desserts, ice cream, etc.
4. Caffeinated beverages
Coffee: Especially when consumed in large quantities.
Tea: especially strong tea.
Caffeinated soft drinks: Certain carbonated drinks and energy drinks.
Precautions
Eat a balanced diet: Reducing the intake of these foods and increasing your intake of vegetables, fruits, whole grains, and low-fat proteins can help control blood pressure.
Limit sodium intake: Sodium intake is recommended to be no more than 2,300 mg per day for adults, and further reduced for patients with high blood pressure.
Drink plenty of fluids: Maintaining adequate water intake can help maintain normal blood pressure levels.
By adjusting your diet, exercising properly and living a healthy lifestyle, you can effectively control and reduce the risk of high blood pressure.
What are the foods that lower blood pressure?
Foods that lower blood pressure or are good for high blood pressure are usually high in potassium, calcium, magnesium, and fiber and low in sodium. Here are some types of foods that can help lower blood pressure:
1. Potassium-rich foods: bananas, potatoes, tomatoes, oranges, almonds, avocados
2. Calcium-rich foods
Low-fat dairy products: such as skim milk and low-fat yogurt.
Leafy greens: such as kale (cabbage), broccoli.
3. Foods high in magnesium
Whole grains
Nuts: such as walnuts, almonds.
Seeds: such as pumpkin seeds, sunflower seeds.
Dark green vegetables: such as spinach.
4. High-fiber foods
Fruits: such as apples, pears, berries.
Vegetables: such as carrots, beets.
Legumes: such as black beans, red beans, chickpeas.
5. Plant-based proteins and healthy fats
Tofu and soy products
Fish: Especially fish rich in omega-3 fatty acids, such as salmon, tuna, and mackerel.
6. Antioxidant and anti-inflammatory foods
Berries: such as blueberries, strawberries.
Dark chocolate: at least 70% more cocoa content.
green tea
7. Miscellaneous
Garlic: It is believed to help relax blood vessels and may have a blood pressure-lowering effect.
Follow the DASH diet (Dietary Approaches to Stop Hypertension) guidelines, which emphasizes the intake of foods rich in the above nutrients and recommends reducing sodium intake to help lower high blood pressure. In addition, moderate alcohol consumption, regular exercise, maintaining a healthy weight, and avoiding high stress levels also have a positive impact on blood pressure control. It is best to consult a doctor before changing your diet, especially if you are taking blood pressure medications.
Daily dietary precautions for patients with hypertension
People with high blood pressure should follow these precautions in their daily diet to help control their blood pressure levels:
1. Reduce sodium intake
Minimize your intake of processed and takeaway foods, which tend to be high in sodium.
Use as little or no salt as possible when cooking, and consider using herbs and spices to add flavor to your food.
Pay attention to the sodium content on the food label and choose products that are low in sodium or have no added salt.
2. Increase potassium intake
Potassium helps balance sodium levels in the body, and potassium intake can be increased by eating potassium-rich foods.
3. Maintain a balanced diet
Eat more whole grains, vegetables, fruits, and low-fat dairy products.
Choose lean meats, fish, and legumes as protein sources.
Limit your intake of saturated and trans fats.
4. Limit alcohol consumption
Drink alcohol in moderation, no more than two drinks a day for men and one drink a day for women. It's best to quit drinking!
5. Maintain a healthy weight
Being overweight or obese increases the risk of high blood pressure, so maintain a healthy weight by eating a healthy diet and exercising regularly.
6. Pay attention to your fat intake
Increase your intake of foods rich in omega-3 fatty acids.
Reduce your intake of saturated and trans fats and choose vegetable oils such as olive oil for cooking.
7. Stay hydrated
Drink enough water every day and avoid excessive consumption of caffeinated and sugary beverages.
8. Read food labels
Learn to read food labels to understand the nutritional content of foods, especially sodium, fat, and sugar.
9. Monitor your blood pressure regularly
Monitor your blood pressure regularly at home to see how different foods and lifestyle changes affect your blood pressure.
It is advisable to consult a doctor before making any dietary or lifestyle changes, especially for those who are taking blood pressure medications.