The 4 Foods and Drinks to Keep in Mind for High Blood Pressure

Hypertension affects between 20 and 40% of the adult population of the Americas. It means that on this continent about 250 million people suffer from high blood pressure. When the problem is diagnosed, each patient can access treatment tailored to their personal situation, and if they fail to control it, medication can be changed. But drugs are a part of the treatment. Physical activity and nutrition also matter.

Hypertension is defined by the detection of mean systolic (“maximum”) and/or diastolic (“minimum”) blood pressure above the limits established as normal for in-office records. This limit is 140 mmHg for systolic and 90 mmHg for diastolic. Systolic or maximum blood pressure is the force exerted by blood on the arteries when the heart contracts. Diastolic blood pressure reflects the pressure in the arteries when the heart is at rest, between heartbeats.

Although it usually does not give symptoms, hypertension is the main risk factor for deaths from cardiovascular diseases. It is a serious public health problem because more people have hypertension, it is even diagnosed in children and adolescents.

Among the reasons for the increase in cases of people suffering from hypertension are that the population continues high salt intake, low consumption of fruits and vegetables, harmful use of alcohol and leads a more sedentary lifestyle. If a person has high blood pressure and is added to tobacco use, overweight or obesity, diabetes or high cholesterol, the risk of cardiovascular disease is even more increased.

On the food side, much can be done to better control blood pressure. Reducing salt intake at the population level is the most cost-effective public health intervention to reduce hypertension, according to the Pan American Health Organization (PAHO). Reducing salt combined with a reduction in tobacco use could prevent an estimated 3.5 million deaths in America over the next ten years.

Although medications are necessary in many cases, there are certain dietary adjustments that can help and that are easily incorporated into the daily routine. Whether you want to add some flavor to your meals or change your breakfast or snack to a healthier one, there are changes that can easily be made to keep your body in top condition. Here are 4 food options to help the body maintain blood pressure at healthy levels:

1- You have to consume more yogurt

Yogurt with strawberries and nuts has been a healthy breakfast for years, but new research from the University of South Australia found that a daily dose of the white product can also lower blood pressure. Calcium and potassium are key minerals for regulating blood pressure, and both are found in yogurt.

It must be borne in mind that not all yoghurts are the same. It is recommended to avoid processed versions with added sugars and opt for good quality natural yoghurts, preferably with live cultures to help intestinal health.

In addition, at breakfast, yogurt can be used as a substitute for mayonnaise in sandwich fillings, mixed with soup, added to stews, curry or baked potatoes, or mix Greek yogurt and milk to replace cream in sauces.

2- The seasoning with herbs

A 2021 study found that the benefit of heavily seasoning food with spices, herbs, and garlic isn't limited to making meals taste good. They are also likely to lower blood pressure.

Researchers at Pennsylvania State University, in the United States, found that seasoning foods with 6.5 g (or about 1.3 teaspoons) of herbs and spices each day could help lower systolic and diastolic blood pressure.

After three four-week periods, during which the study was conducted, the team found that after four weeks of dieting with an increase in herbs and spices, blood pressure readings improved.

Several spices contain anti-inflammatory compounds and have extensive health benefits, such as turmeric, which can be easily incorporated into the diet through cooking, smoothies and coffees.

3- Incorporate more nuts

Nuts are undoubtedly one of nature's wonderful foods, but walnut seems to have a special power to lower blood pressure. Scientists from Pennsylvania State University also found that study participants who ate nuts experienced a greater reduction in blood pressure than those with a similar fatty acid profile without eating the nuts themselves.

To increase your consumption of nuts, you can chop and toast a batch in a dry frying pan and store it in an airtight container. Sprinkle them on porridge or porridge or on eggs in the morning, over salads or soup at lunch, and on fish, meat or vegetables in the evening.

4- Drink more herbal tea

Drinking a cup of herbal tea at night is a good habit to take care of your blood pressure. It can help digestion, relaxation and prevent you from drinking an alcoholic beverage. For blood pressure, choose hibiscus tea or jamaican flower juice, which is an infusion made from chalices of the Jamaican rose. According to several studies it has a significant lowering effect on high pressure.

You can also prepare a delicious hibiscus iced tea by putting in a jar a spoonful of dried hibiscus flowers, 500 milliliters of cold water, a splash of lemon juice and 2 teaspoons of honey. Mix well and cool for at least an hour. To serve it, it must be passed through a fine sieve over ice.

However, hibiscus tea is not for everyone. If a person takes the diuretic drug hydrochlorothiazide for high blood pressure, hibiscus tea is not advised, as it may interact with the drug.

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