10 Diet tips to reduce Blood pressure

Blood pressure rises and falls naturally, but when, due to several factors, it reaches excessively high levels and causes the phenomenon called hypertension, it can become the cause of problems in the heart, the kidneys and even the brain.

In general, doctors advise people with high blood pressure to reduce their salt intake at the table. It is hidden in many food, some of which must be eliminated, restricted or replaced by less harmful products. There are some useful tips in this regard.

1) Avoid frozen ready meals

frozen food

Frozen prepared food may seem the most convenient solution for those who do not have time to cook, when it comes to lunch or dinner. Especially if you suffer from high blood pressure, you should pay special attention to the salt content of it, which could reach 1800 mg per serving, compared to the 2300 mg recommended as maximum daily sodium intake. The solution could be to freeze portions of homemade dishes to use when you do not have time to cook.

2) Substitute the salt for the aromatic herbs.


In addition to cooking salt, there are other food that can flavor your dishes and can substitute salt very well. It is aromatic herbs and spices, such as rosemary, parsley, marjoram, horseradish, thyme, paprika, chives, but also dried garlic and onion, which have the natural property of reducing blood pressure.

3) Avoid ketchup and soy sauce


Ketchup, mayonnaise, mustard and especially soy sauce can help to raise blood pressure because of its sodium content. Therefore, it would be good to avoid the commercial versions of the most common sauces and replace them with homemade preparations with low salt content to dress salads and rolls, or simply with oil and vinegar.

4) Limit of preserved food

canned food

Other food whose consumption should be restricted include preserved food to which salt has been added for preservation. It is necessary to pay attention to the content of sodium present in peas, corn and legumes in cans, glass or tetra pak containers. Canned legumes can be easily replaced by their frozen version (without added sodium) or dried, to be cooked and seasoned simply with aromatic herbs.

5) Limit of sub lots and pickles


We refer in particular to olives, onions, capers, pickles and mushrooms, whose preservation liquids are often particularly rich in sodium. Often it is not enough to rinse them thoroughly to eliminate most of them. Salt is also used to make homemade preserves, but in this case you can adjust the quantity yourself. Pickled onions can be substituted for borettane onions, which are prepared stewed or baked, while mushrooms in oil can be replaced by their fresh or dried version.

6) Be careful with sliced ​​meat and preserved meat


Not only the preserved meat, tuna or mackerel in oil contain a high sodium content, but also the sausages, with special reference to its smoked and / or vacuum packed version. Those who suffer high blood pressure and usually consume these foods must always pay attention to the sodium content indicated on the package. 100 g of raw ham can contain up to 2600 mg of salt. Its content can reach 1600 mg for salami and 1500 mg for the cup.

7) Avoid french fries and salty snacks

french fries

People with hypertension should carefully avoid chips, salty snacks, crackers, popcorn, and other snacks with a high salt content. They can be replaced by nuts and oil seeds, provided that they are chosen in their variant without added salt. Popcorn can be easily prepared at home without the addition of salt. Salted cookies and bread sticks can also be prepared at home or purchased in the low-sodium version.

8) Cooking without salt


This is one of the options that doctors recommend in case of hypertension and that more often frightens patients, who fear having to savour (taste) from that moment completely tasteless food. In fact, cooking without salt or with very little salt, preferably opting for whole sea salt, can lead everyone to rediscover the true flavors of food. Salt, in itself, must not be demonized. Without it, our body would become dehydrated. However, it should be used with caution, especially if you suffer from hypertension.

9) Beware of cheeses


People suffering from high blood pressure should learn to take into account the sodium content of the cheese they usually buy. Some of them may, without your knowledge, be particularly wealthy. Salty cheeses can have a sodium content of up to 8%. The cheeses with the highest sodium content are the taleggio (870 mg of sodium per 100 g) and the grana cheese (700 mg per 100 g). Therefore, it is a good idea for those who suffer from hypertension to regulate themselves accordingly.

10) Delight in dark chocolate and bananas


After a long series of resignations, here is a small consolation, which will be granted in small quantities. It is dark chocolate with a high percentage of cocoa. Its rich flavonoid content can help keep blood vessels dilated and reduce blood pressure. Due to its potassium content, bananas help maintain cardiovascular health and help fight hypertension by improving blood pressure.

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