Suffering from high blood pressure is a health problem that affects more than eleven million people in Spain, based on the latest data from the Spanish Heart Association. And what’s more, one out of three is not aware. Changing our lifestyle and following a diet good for the heart is fundamental.
Keeping cotrol
over a good diet is, without a doubt, a great decision if we want to keep blood
pressure under control. Different studies show that reducing the intake of
sodium through our diet helps lowering blood pressure. That’s why, the first
thing to do is avoid salt and ultra processed foods, as they usually are high
in salt.
Here’s a tip. Including
some of these foods will help you:
- BANANAS: They have the highest
content in potassium, which helps in balancing sodium levels.
- AVOCADOS: High in unsaturated
fats, fibre, magnesium and potassium. It is considered a great ally in
anti-hypertensive diets.
- GARLIC: Among all the properties
of garlic, being hypotensive stands out. It is highly nutritious and
beneficial for your heart. Additionally, it helps regulating blood
pressure and contributes to reduce cholesterol.
- OILY FISH: Salmon, sardines or
trout are fish rich in omega 3 fatty acids. The latter have positive
effects on cardiovascular health.
- FLAXSEED AND CHIA: Both seeds have
omega 3 alpha-linoleic acid, which contributes to maintain cholesterol
levels and to control blood pressure. Also, they are a source of fibre.
- CELERY: It contains phytochemicals
that help dilating blood vessels, facilitating blood flux through the
body. You can include them in the form of smoothies or enjoy them as
crudités with humus.
EXTRA TIP
In case you
don’t want any salt in your diet, but you are not prepared to loose the
flavour, just add some spices. Some good options are, for example: black
pepper, garlic, thyme, oregano, curry…
