Diet for high blood pressure

For high blood pressure patients, the change in eating habits is of particular importance. Proper nutrition can often prevent the use of medication or at least reduce the dosage. We have put together some nutrition tips for you below, which can be easily integrated into everyday life. It is important that you follow the tips in the long term – then your blood pressure will also benefit!  

Salt in moderation

A high-salt diet can raise blood pressure. Therefore, as a hypertension patient, it is best to eat as little salt as possible.  You should not consume more than four to six grams of salt per day  . However, this is often not so easy, since many finished products, but also foods such as bread, sausage, cheese, meat, chips, ketchup or mustard contain large amounts of salt. Therefore, try not to use ready-made products and prefer to cook with fresh products yourself. 

You can also try seasoning your food with other spices such as pepper and garlic  or fresh herbs such as  parsley , chives or basil instead of salt  . This not only tastes delicious, but is also good for your blood pressure. 

Antihypertensive potassium

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

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

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

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

In contrast to fish, you should only eat meat in moderation: Meat should not be eaten more than two to three times a week – but this does not only apply to people with high blood  pressure  . Prefer white meat like chicken or turkey and be sure to buy lean, skinless cuts.

A lot of fruits and vegetables

Fruit and vegetables are healthy and therefore also recommended for high blood pressure patients. Many varieties are rich in valuable minerals – in addition to calcium and magnesium, the potassium contained is particularly important. 

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

Avoid alcohol as much as possible

A glass of wine now and then is said to reduce the risk of cardiovascular diseases, while regular high alcohol consumption has been shown to increase blood pressure. As with salt, the same applies to alcohol that you should not overdo it: Men are not allowed to have more than one large glass of wine (30 grams of alcohol) per day, women should not have more than one small glass of wine (20 grams alcohol). However, it is advisable to avoid drinking alcohol altogether. 

reduce excess weight

A balanced diet not only has a direct but also an indirect effect on blood pressure. Because if you eat as healthy as possible and only treat yourself to sweet and fatty foods from time to time, your weight will also drop – and your blood pressure will benefit from that! Because while being overweight can have a negative effect on blood pressure, losing weight improves the values: blood pressure drops by around 2mmHG for every kilogram of body weight lost. 

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