Diet for high blood pressure

For hypertensive patients, the change in dietary habits is of particular importance. Because the right nutrition can often prevent the use of drugs or at least reduce their dosage. In the following, we have compiled some nutrition tips for you that can be integrated into everyday life without much effort. It is important that you follow the tips in the long term - then your blood pressure will also benefit!

Salt only in moderation

A high salt diet can increase blood pressure. Therefore, as a hypertensive patient, you should eat as little salt as possible. They should go every day not more than four to six grams To take salt. This is often not so easy, as many finished products, but also foods such as bread, sausage, cheese, meat, chips, ketchup or mustard contain larger amounts of salt. Try to avoid finished products and cook with fresh produce yourself.

You can also try spicing up your meal with salt rather than with other spices such as pepper and garlic or fresh herbs such as parsley, chives or basil. Not only does it taste delicious, it also does your blood pressure well.

Antihypertensive potassium

Potassium acts as an antagonist of sodium, which binds water in the body and thereby increases the blood volume. This in turn can lead to an increase in blood pressure. This is especially important for the blood pressure Ratio of sodium to potassium in the body. Because if enough potassium is present, more sodium is excreted through the kidneys and the blood pressure is not affected.

Make sure you eat enough potassium-rich foods. Large amounts of potassium are found in foods such as:

  • spinach
  • potatoes
  • Kale
  • bananas
  • apricots
  • avocados
  • Kiwis
  • nuts

Fish and olive oil as a source of omega-3 fatty acids

Fish and olive oil are especially rich in valuable omega-3 fatty acids or monounsaturated fatty acids. These have a positive effect on the blood pressure and are therefore particularly recommended for hypertensive patients. Large amounts of omega-3 fatty acids are found in fish such as tuna, herring, salmon, mackerel and sardines.

Unlike fish, you should only consume meat in moderation: meat should not come on the table more than two to three times a week - this is not only true for hypertension sufferers. Prefer white meats like chicken or turkey and make sure to buy skinny pieces without skin.

A lot of fruits and vegetables

Fruits and vegetables are healthy and therefore recommended for hypertensive patients. Many varieties are rich in valuable minerals - in addition to calcium and magnesium, especially the potassium is important.

Fruits and vegetables can be easily integrated into everyday life: cut some fruit in your morning cereal, eat a fruit salad for dessert at night or decorate your loaves in the evening with a little cucumber or tomato. In addition, fruits and vegetables are also great as small snacks in between.

Avoid alcohol as much as possible

From time to time a glass of wine is said to reduce the risk of cardiovascular diseases, while regular high alcohol consumption increases blood pressure. So, as with salt, alcohol should not be beaten: for men, no more than a large glass of wine (30 grams of alcohol) per day is allowed; women should not drink more than a small glass of wine (20 grams Alcohol). However, it is often advisable to abstain from consuming alcohol altogether.

Remove obesity

A well-balanced diet not only has a direct, but also indirect effect on blood pressure. Because if you eat as much as possible healthy and treat yourself to sweet and greasy foods only now and then, their weight also drops - and this benefits the blood pressure! Because while being overweight can have a negative effect on the blood pressure, a weight loss improves the values: Per kg lost body weight, the blood pressure drops by about 2mmHG.

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