For people with hypertension (high blood pressure), it is very important to remember that strict diets or fasting are contraindicated for this disease. Regular diet for hypertension can be dangerous; to correct weight, it is enough to simply limit the consumption of certain foods or replace them with others. How to eat with high blood pressure?

For example, you need:

- strong tea and black coffee.

When diagnosed with hypertension, the list of permitted products consists of the following items:

- lean meat or fish, steamed or boiled;

- buckwheat, millet or oatmeal porridge;

- soups with meat broth (maximum 2 times a week);

- vegetable, fruit or milk soups;

- a large amount of vegetables and fruits (raw or boiled);

- low-fat cheese and cottage cheese, as well as dairy products with zero fat content;

— black bread (maximum 200 grams per day);

- a small amount of legumes and potatoes;

- foods that contain large amounts of potassium and magnesium (apricots, dried apricots and apples).

After suffering a hypertensive crisis, a special nutrition program called diet No. 10 is required. It is aimed at normalizing blood circulation and improving metabolism. as well as restoration of the functions of the cardiovascular system, kidneys and liver.

This diet is based on the following principles:

- reduction in energy value due to fats and partly carbohydrates;

— limiting the consumption of liquid and salt;

- limiting foods that burden the gastrointestinal tract, causing bloating;

- consumption of foods that provide the body with a high content of magnesium, potassium, as well as lipotropic substances (various dairy products, fruits and vegetables).

Products included in the diet menu:

1. Bread made from 1st or 2nd grade flour, always yesterday’s bread, or slightly dried.

2. Salads from raw vegetables, as well as eggplant and vegetable caviar, vinaigrette. Vegetable salads with the addition of seafood, boiled meat, fish, fish aspic.

3. Vegetarian soups with the addition of various cereals, vegetables, potatoes, as well as milk and fruit soups. The consumption of borscht, beetroot soup and okroshka is allowed.

4. Vegetables, steamed, baked, boiled or raw: potatoes, zucchini, cauliflower, beets, carrots, pumpkin, tomatoes, cucumbers, lettuce, green peas, dill, parsley and green onions.

5. Various cereal dishes prepared with milk or water (porridge, cutlets, puddings, dumplings, etc.), as well as boiled pasta.

6. Eggs, soft-boiled, baked or steamed omelets, egg white omelet. You can also use eggs to prepare various dishes. However, you should only consume 1 egg per day.

7. Dishes made from cottage cheese, various fermented milk products, as well as cream and sour cream in limited quantities.

8. Vegetable and butter.

9. Low-fat fish (cod, pike perch, pike, carp, carp or navaga), steamed, boiled or slightly fried.

10. Lean veal, beef, rabbit, turkey or chicken, as well as dishes prepared from boiled meat or cutlet mass, diet and doctor’s sausages.

11. From the list of spices, bay leaf, parsley, dill, cinnamon, vanillin and citric acid are allowed.

12. Fresh berries and fruits; compotes, jelly from dried fruits or fresh fruits. The use of jellies, mousses, sambuca, milk jelly and creams is also allowed.

13. Jam, honey and sweets (only without chocolate).

14. Weak tea, possibly with milk, coffee drinks (also with milk), juices from fruits, vegetables and berries, rosehip decoction.

The following products are prohibited:

— fresh bread, pastries;

- pancakes and pancakes;

- fatty, spicy and salty dishes; — sausages and smoked meats;

— canned meat and fish;

- legumes; - hard-boiled eggs;

- fatty and salty cheeses;

- fats of animal origin;

In a diet for hypertension, you need to limit foods such as:

Salt. In hypertension, salt is considered enemy number 1. It is recommended to limit its consumption to 3-5 grams per day (a healthy person eats 10-15 grams of salt per day). The salt can be replaced with a low-sodium version (available in pharmacies).

Simple carbohydrates (sugar, jam, honey, sweets, baked goods, pastries, bread);

Animal fats (butter, sour cream). At least 1/3 of the amount of fat should be vegetable oils;

Liquid (including soups) - no more than 1-1.2 liters per day.

Potatoes, beans, beans, and peas should be consumed in moderation. Bread - up to 200 grams per day, mostly black.

The basis of the diet for hypertension should be:

Fruits, vegetables (fresh cabbage, pickled white cabbage, fresh cucumbers, tomatoes, zucchini, pumpkin) raw, boiled, in the form of vinaigrettes, salads with vegetable oil.

Lean varieties of meat and fish (mostly boiled).

Soups: vegetarian vegetable, cereal, dairy, fruit. It is recommended to consume low-fat meat soups no more than 2 times a week.

Milk, low-fat cottage cheese, kefir, fermented baked milk, low-fat cheeses.

Porridge (oatmeal, buckwheat, barley, millet).

Foods rich in lipotropic substances, potassium (prunes, apricots, pumpkin, cabbage, potatoes, bananas, rose hips) and magnesium (dark bran bread, oatmeal, buckwheat, millet porridge, beets, carrots, lettuce, parsley, walnuts, black currants ).

Foods rich in vitamin C (rose hips, Sudanese rose flowers, sea buckthorn, black currant).

Hypertension and excess weight

Diet for hypertension is of particular importance if high blood pressure observed against the background overweight.

This is happening more and more often. There is evidence that Every kilogram of excess weight increases blood pressure by 1 point. Dietary nutrition for hypertension, which develops against the background of excess fat, should contribute not only to the normalization of water-salt balance and lipid-carbohydrate metabolism, but also to weight loss.

For hypertension in combination with excess weight, it is recommended to reduce caloric intake by reducing the fat content to 20-30% and increasing the proportion of complex carbohydrates to 50-60%. Fasting and low-calorie diets are contraindicated for hypertension.

Diet for hypertension

Hypertension is a real scourge of our time. Hypertension is characterized by high blood pressure, and its causes can be diseases of the central nervous system, dysfunction of the endocrine system, heart disease, kidney disease, etc. High blood pressure is a serious burden on the heart muscle, as a result of which the normal activity of this organ becomes impossible.

Diet for hypertension is very important - it allows you to maintain normal body weight and helps to stabilize blood pressure to some extent (in combination with medications prescribed by your doctor).

Basic provisions of the diet for hypertension

The diet for hypertension is designed to create favorable conditions for blood circulation, while maintaining the entire range of useful elements necessary for the body.

The diet suggests seriously limiting the consumption of salt, fatty foods, spicy snacks, and drinks that have a stimulating effect on the central nervous system.

Proper nutrition for hypertension

Chemical composition of the diet for hypertension:

1. Proteins - 90 g (50 g - animal origin)
2. Fats - 80 g (25 g - vegetable origin)
3. Carbohydrates - 350-400 g (priority for fruits, berries and vegetables)

Salt in the diet should be no more than 3-5 g per day.

The diet should fully include vitamins and microelements.

Authorized products:

• Vegetable, fruit and milk soups with the addition of cereals and vegetables
• Bran bread (yesterday's baked)
• Fish, poultry and lean meats
• Low fat milk and dairy products
• Eggs - 1 pc. per day (they are boiled soft-boiled or steamed egg white omelette is prepared)
• Cereals without restrictions
• Vegetables, herbs, fruits and berries
• Kissels, compotes, herbal infusions, juices and tea
• Mousses, jelly
• Dairy, sour cream, vegetable and fruit sauces

Prohibited products:

• Fatty fish, meat and poultry
• Strong mushroom, fish and meat broths
• Sausages
• Spicy cheeses
• Pickled vegetables, smoked meats, pickles, marinades and canned food
• Some offal
• Radish, legumes
• Alcohol
• Carbonated drinks

It is worth preparing food using gentle methods - food can be stewed, steamed or boiled (boiled fish can be lightly fried in vegetable oil).

The diet for hypertensive patients, in fact, is just a guide to rational nutrition, since it does not impose serious restrictions (they only affect salt and caffeine). Eat smart and be healthy!

Hypertension is fraught with many dangers, and a careless attitude towards this disease is fraught with serious problems for human health and life. If a patient is diagnosed with hypertension, this means that from that day on he is obliged to radically change his usual way of life and even his way of thinking. At the same time, this does not mean that the quality of life of a hypertensive person is significantly worse than that of a healthy person. Compliance with certain rules only demonstrates respect for one’s own body and the ability to protect one’s well-being.

What can't you eat?

It is worth noting in advance that many “taboo foods” are not recommended for consumption even by people with a healthy cardiovascular system. Therefore, giving them up will benefit anyone.

Products whose consumption should be minimized, or better yet completely avoided:

Fatty meat is the main source of cholesterol. You can forget about red meat, which is high in fat. All derivative products are also excluded from the diet: sausage, minced meat, lard, entrails, etc. Rich broths are also unacceptable;

Cakes, cookies, sweets, any baked goods are the synthesis of sugar and fat. As a rule, it is difficult for a person to control the amount of sweets eaten, so preference should be given to healthy carbohydrates;

Coffee, cocoa, chocolate - caffeine negatively affects the functioning of blood vessels, artificially causing spasms;

Nicotine. Smoking and hypertension are incompatible concepts. During the day, the smoker's vascular system suffers numerous malfunctions and becomes unable to independently regulate all processes.

Dietary restrictions

The main rule is moderation. Portions should be approximately equal in size, and there should not be long breaks between doses. Hypertensive patients need at least four divided meals per day. The last meal is the lightest, no later than two and a half hours before bedtime.

Table salt - sodium directly affects the increase in blood pressure levels. This element retains excess fluid in the body and, accordingly, increases the volume of circulating blood. You should avoid adding salt to food during cooking, since you can get the daily dose of sodium chloride (no more than 5 g) from natural products. To prevent food from seeming tasteless, you should use various herbs and spices;

Animal fats – their amount should be less than a third of the total fat consumed. Butter, sour cream, cream should be replaced with vegetable oil (sunflower, olive, flaxseed). The consumption of cheese and fats in confectionery products is reduced to a minimum;

Fish caviar contains a high level of difficult-to-digest lipids, as well as a large amount of salt. However, at the same time, fish roe contains a lot of healthy omega-3 fat, which is necessary for hypertension;

Easily digestible sugars are the main cause of excess weight - high blood pressure's best friend. Jelly, sweet compotes, fruit drinks, jelly, jam and honey are allowed only in small quantities. You should not overeat natural products such as dried fruits - they also contain a lot of sugar;

Legumes and mushrooms – these foods are difficult for the body to digest;

Black and strong green tea lead to excessive vascular tone;

Alcohol causes enormous strain on the heart. The maximum daily dose is 150 grams, no more than twice a week.

Consumption of these products should be the exception rather than the rule. A hypertensive patient must remember that he can afford this only as an addition to the main portion, which consists of the food recommended to him. In case of abuse of the above products, they turn from acceptable to prohibited.

What should you eat?

A specialized physician will help you formulate the correct diet, taking into account all the characteristics of the body and the stage of the disease.

The prepared side dishes should be based on cereals, as well as potatoes and other vegetables. Pasta and white bread should be much less common;

It is advisable to add greens to dishes: dill, parsley, spinach. Garlic and onions are extremely healthy. These plants compensate for the lack of salt and strengthen blood vessels;

Preference should be given to dairy products with minimal fat content. The amount of protein and calcium in them is no less than in fatty foods;

It is imperative to follow the daily intake of potassium and magnesium. To do this, you need to know the list of products containing these microelements (see below);

It is better to cook soups based on vegetables and cereals. Broth on lean meat should be no more than once a week.

The basis of the diet is:

Fresh and frozen vegetables, fruits, berries;

Cereals (oatmeal, millet, buckwheat, rice);

Nuts (walnuts, almonds, peanuts, hazelnuts), seeds and bran. But strictly in limited quantities!

Rye bread;

Seafood (mussels, shrimp) and fish (it is better to give preference to low-fat varieties).

The daily diet for hypertension should contain the norm of organic microelements (especially magnesium), vitamins P, C and a number of group “B”.

The most important are potassium, magnesium and calcium, the daily requirement of which is:

Potassium – 3000-5000 mg;

Magnesium - 400 mg;

Calcium – 800-1200 mg.

Table of products containing the necessary elements:

Rice bran (100g) – 781 mg;

Coriander, sage or basil (1 tbsp.) – 690 mg;

Dark chocolate (100g) – 230mg;

Pumpkin seed (30 g) – 150 mg;

Spinach (200 g) – 157 mg;

Beans, lentils and soybeans (200g) – 120 mg;

Nuts (30 g) – 64 mg;

Broccoli (1 head) – 22 mg;

Dried apricots and dates (10 pcs) – 400 mg;

Beetroot (1 piece) – 520 mg;

Banana (1 piece) – 600 mg;

Kiwi (1 piece) – 250 mg;

Milk 1.5% (200 g) – 400 mg;

Raw potatoes (1 piece) – 1000 mg;

Raisins (200 g) – 1090 mg;

Prunes (200 g) – 820 mg;

Tomato paste (200 g) – 900 mg;

Brussels sprouts - 1 pc. - 504 mg;

Kiwi - 1 pc. - 252 mg;

Melon - 1 pc. - 461 mg;

Skim milk - 1 cup - 407 mg;

Peach - 1 pc. - 288 mg;

Orange - 1 pc. - 237 mg;

Orange juice - 1 cup - 496 mg.

Broccoli (1 piece) – 42 mg;

Milk 1.5% (200 g) – 300 mg;

Red fish (100 g) – 180 mg;

Spinach (200 g) – 245 mg;

Turnip (1 piece) – 200 mg;

Tofu cheese (1 piece) – 130 mg;

Leek (100 g) – 92 mg.

In conclusion, it is worth saying that a well-designed diet for hypertension can be varied enough to make the transition to a healthy lifestyle as easy as possible and protect the patient’s health.

High blood pressure, which periodically or constantly makes itself felt to a person, is an acute and alarming signal about a serious disease of the cardiovascular system - hypertension. Worries about this can be reduced a little by taking the problem seriously. Not only medications, exercise, but also diet for hypertension can significantly improve the patient’s condition.

Causes of hypertension

The reasons that can trigger the occurrence of the disease can be briefly formulated in the following list:

1. Bad habits – smoking, alcoholism.
2. Heredity.
3. Insufficient physical activity.
4. External irritating factors that increase nervous tension (stress, weather conditions, worries).
5. Poor nutrition (abuse of salty, fatty and smoked foods, overeating, drinking too much liquid, etc.)

Accordingly, the fight against the disease must be carried out on all points that adversely affect the patient’s condition - eliminating bad habits, maintaining an active, active lifestyle, auto-training to manage one’s emotions, etc. Proper nutrition for hypertension is a very important factor that can significantly affect course of the disease.

Rules for eating for hypertension

To understand what kind of diet is needed for a person with hypertension, you need to analyze the mechanism of influence of certain substances on the body.

The main enemy of a patient with hypertension is salt.

Of course, this product itself cannot lead to disease, but only excessive abuse of it.

When there is excess salt in the body, fluid retention occurs and, accordingly, blood pressure increases.

Hypertensive patients can safely include in their menu foods with a small content of table salt:

• oat and semolina cereals
• carrots, beets, potatoes
• cauliflower and white cabbage
• Fish that is good to eat are pike, perch, pike perch and carp.

Having eliminated salt from the menu completely, many are faced with the problem of replacing this product with something else. The taste of food without salt can be improved by adding seasonings (non-spicy), home-made vegetable juices, lemon, cranberries, etc.

Fatty, smoked, fried foods also do not have the best effect on the body, especially if a person is genetically predisposed to hypertension. When consuming such products, special attention should be paid to overweight people with limitations in movement.

It is better to steam or boil food without animal oil.

You should not overeat if you have this disease, even if you eat the “right” foods. In the case of large volumes of food consumed, there is strong pressure from the stomach on the diaphragm, its gradual displacement upward, which adversely affects the functioning of the heart and vascular system.

If a person drinks various liquids in large quantities, this leads to additional stress on the cardiovascular mechanism, which will immediately affect blood pressure. You should not abuse tonic drinks, which lead to rapid heartbeat.

It is better for patients with hypertension to eat not 3 times a day, but somewhat more often (up to five times a day), giving preference to small portions. Under no circumstances should you overeat at night. The last meal before bed should be at least 2 hours before falling asleep.

If patients are overweight, then in order to reduce blood pressure and reduce weight, it is advisable for them to regularly arrange fasting days, and remove bread, all foods high in carbohydrates, and sweets from the daily menu.

Nutrition for high blood pressure is prescribed by specialists depending on the severity of the disease. There are many more dietary restrictions for high blood pressure in severe forms of hypertension and they need to be followed more strictly and for a longer period of time.

Including foods containing minerals in your diet is beneficial for improving the patient's condition. Potassium, having a slight diuretic effect, will help remove fluid from the body; improves heart function.

Magnesium will stimulate the dilation of blood vessels and, as a result, will become a preventative against vasospasm. Iodine will stimulate metabolic processes in the body, putting a barrier to the occurrence of atherosclerosis.

Foods undesirable for hypertensive patients

Hypertensive patients must learn to clearly differentiate between useful and harmful substances entering the body.

A diet for hypertension should not be based on the following products:

• fatty meats and poultry;
• rich meat, fish and chicken broths;
• very strong tea and coffee;
• chocolate products;
• confectionery products made from butter dough;
• alcohol;
• oversalted food;
• smoked meats;
• canned food;
• marinades

By following the recommendations of qualified specialists and excluding unhealthy foods from your menu, you can achieve a significant reduction in blood pressure and stabilize the patient’s condition. At the same time, you should remember about the mandatory “reinforcement” of the diet with physical exercise.

What is good to eat for hypertension?

Nutrition for hypertension should be aimed at consuming the following foods:

• cereals in the form of a side dish and crumbly porridges;
• pasta from the highest varieties of wheat (no more than 2 times a week);
• soups mainly made from vegetables, as well as dairy soups, beetroot soup and light meat or fish soups with the addition of cereals;
• baked goods without baking, slightly dried, preferably made from wholemeal flour, with bran;
• fish (preferably boiled or steamed);
• seafood;
• low-fat or low-fat dairy products;
• boiled, fresh or baked vegetables, with the exception of those that cause fermentation or contain a large amount of acid (sorrel, cabbage, green peas, radishes, onions);
• any fresh fruits (restriction for overweight people - those fruits that contain a large amount of calories or sugar);
• drinks, preferably made from fruits and vegetables, excluding alcohol, instant coffee.

Possible results of following a diet for hypertension

A well-designed menu and strict adherence to the instructions of the attending physician will most likely change the patient’s condition for the better. Here are the expected results that can be obtained with proper nutrition:

1. Losing extra pounds
2. Improving the functioning of the cardiovascular system
3. Removing excess fluid and toxins from the body
4. Lower blood pressure
5. Increasing human vitality

Separately, it should be said that a diet for hypertension is useful, but a complete refusal of food can worsen the patient’s condition. Fasting can lead to loss of strength, weakness, and headaches. Due to the fact that beneficial substances will not enter the body, a person loses extra pounds not by burning fat, but by losing muscle mass or fluid. Complete refusal to eat can contribute to the formation of toxic substances that negatively affect well-being and the healing process.

Only one-day fasting days, a balanced, well-designed diet can give the result that a hypertensive patient needs. Mandatory supervision by the attending physician and nutritionist is the key to success in the treatment of hypertension.
An integrated approach, long-term adherence to a diet, physical activity, and properly selected medications can turn a hypertensive person into a person who enjoys life to its fullest.

You need to fight your high blood pressure for life and every day. As soon as I stopped taking the medications, my blood pressure rose again, to the point of developing a hypertensive crisis. He just gave up on his diet and overdid it with pickles - .

DASH or not?

But it's not just the salt. There are a bunch of other products that help reduce blood pressure or, conversely, increase it. American specialists from the National Institutes of Health and the National Lung, Heart and Blood Institute even developed and tested a special nutrition program for people with high blood pressure. It is abbreviated as DASH, which can be translated as “how to eat to stop hypertension.” The essence of the program may seem familiar: low fat in general, and especially low saturated (animal) fat, low cholesterol, lots of vegetables, fruits and reduced-fat dairy products, little meat, candy and everything sweet. As well as a sufficient amount of whole grain products, fish, poultry, nuts.

At first glance, it seems that this is a diet for heart patients that lowers cholesterol. And what does blood pressure have to do with it, since neither cholesterol nor fats themselves affect blood pressure? These programs are really similar, but here the emphasis is on foods with high amounts of potassium, magnesium and calcium and low sodium (see table). All these elements play a big role in regulating blood pressure. They are opponents of sodium, weakening its negative effect on blood vessels. Therefore, you need a lot of them.

Question of dose

And sodium is low. Its maximum daily dose is 2400 mg. It is contained in 6 g of salt (this is approximately 1 tsp). But it’s even better to eat no more than 1500 mg - 2/3 tsp. It is important to understand that this is not only the salt that you add yourself when cooking or eating. This includes salt, which is already contained in finished products and semi-finished products. And since manufacturers do not spare salt for them, it is better for hypertensive patients to place them on the prohibited list.

The DASH diet showed good results in trials when compared with a regular ad lib diet with more fruit. In hypertensive patients with blood pressure from 140/90 to 160/95 mmHg. Art. it reduced upper pressure by 11.4 mmHg. Art., and the lower one - by 5.5. These are not bad numbers at all, and this means that for some hypertensive patients, one diet will be enough. For those who also need medications, their dose can be reduced with proper nutrition.

Is your blood pressure going up? Tormented by hypertension? Do not limit treatment to pills.

Proper nutrition also helps stabilize blood pressure.

Drug treatment and diet complement each other well in the fight against hypertension, which, if not given enough attention to it, will lead to a heart attack or stroke. Medicines should be selected by a doctor, but you can provide yourself with suitable nutrition yourself.

Don't gas

Replace animal fats with vegetable ones. Avoid butter, sour cream, pork, beef, carbonated drinks and drinks containing caffeine. It is better to exclude spicy foods, seasonings, pickles, canned foods, flour and confectionery products.

Of the cooking methods, it is better to give preference to boiling, steaming, and baking. Focus on vegetables, fish, and dairy products. Moreover, it is important to make the principle of healthy eating the norm: if today you replace a sandwich with sausage with a vegetable salad, and tomorrow you again reach for raw smoked meat, such a “diet” will not help stabilize blood pressure.

It's elementary

If you are hypertensive, eat more potassium-rich foods. Potassium helps reduce the negative effect on blood pressure of another mineral element - sodium.

Remember that the best source of potassium is natural products, not drugs. For example, an excellent product in this regard is ordinary rice. Have a rice fasting day 1-2 times a week. Take a glass of dry rice, rinse it several times, fill it with water, leave it overnight, and cook it without salt in the morning. Divide the rice into 8 portions and eat throughout the day. The potassium contained in rice will displace sodium, the amount of water in the body will decrease, and your blood pressure will decrease without any medication.

Many fruits (bananas, oranges, tangerines), dried fruits (raisins, dried apricots), vegetables (especially potatoes, beans), seaweed, squid, fish (cod, hake), oatmeal and wheat, milk, yogurt are also rich in potassium.

Another important element that is useful for stabilizing blood pressure is magnesium; its presence in the body helps to dilate blood vessels and strengthen their walls. In addition, a lack of magnesium leads to the leaching of potassium and an increase in sodium content inside cells, which also leads to increased blood pressure.

Legumes - beans, peas, lentils - contain sufficient amounts of magnesium. In addition, they contain a lot of dietary fiber, which provides a feeling of fullness and does not allow you to gain excess fat.

What's the salt?

Vitamins C (cauliflower, black currant, rose hips), A (carrots, liver, egg yolk), and group B (bran, cabbage, yeast) are important for hypertension.

But salt consumption should be limited to 2.5 g (flat teaspoon) per day. Try not to add salt to your food, use spices. As a last resort, use low-sodium salt. It also contains ions of potassium, magnesium, and iodine necessary for health. Processed foods contain significantly more salt than natural foods, for example, sausage and cheese contain 15 times more salt than natural meat and milk.

Be careful with alcohol!

In very small quantities, alcohol helps to dilate the arteries of the heart and lower blood pressure. But with increased doses of alcohol, blood pressure can increase significantly. In addition, alcohol reduces the effectiveness of medications that the patient takes to treat arterial hypertension.

By the way

What you need to know about hypertension?

Normal blood pressure at any age is 120/80 mmHg. Art.

The main harm from hypertension is that it sharply accelerates the development of atherosclerosis, heart failure and heart rhythm disturbances.

Hypertension is one of the main causes of heart attacks and strokes in young working age.

Adviсe

10 foods that are especially beneficial for hypertensive patients

1 Cottage cheese is a source of calcium, potassium and magnesium. Potassium improves heart health, magnesium promotes vasodilation. It is advisable to consume at least 3-5 tablespoons of cottage cheese per day.

2 Pumpkin seeds are an excellent source of zinc. According to WHO, zinc deficiency in the body increases the risk of heart attack. Eat 20 grams of pumpkin seeds per day.

3 Red bell pepper is a champion in vitamin C content. People who consume a lot of foods with vitamin C develop hypertension less often. Eat 2 fresh peppers a day, you can add them to your salad.

4 Cocoa is rich in flavonoids, which improve the condition of blood vessels and lower blood pressure. You don’t have to drink it every day, 1-2 glasses of cocoa per week is enough.

5 Salmon is rich in omega-3 fatty acids. This substance, among other beneficial properties, helps reduce blood pressure. We recommend eating salmon 3 times a week, 150-200 g.

6 Oats are a source of selenium. Some studies have shown that adding oatmeal to your diet helps regulate both systolic and diastolic blood pressure. Oats contain soluble and insoluble fiber. Often people who have hypertension also suffer from diabetes. A cup of oatmeal with skim milk helps not only control blood pressure, but also prevents an increase in blood sugar.

7 Almonds lower cholesterol levels. Contains monofat (good cholesterol), which is not harmful to health, has the property of reducing the level of “bad” cholesterol. These nuts contain high amounts of protein, fiber, potassium, magnesium and vitamin E. These nuts are also good for those who are trying to lose weight.

8 Green tea breaks down cholesterol blockages. It is beneficial for the body like no other. In addition, it contains powerful doses of antioxidants that prevent the aging process.

9 Dark chocolate contains antioxidants that promote heart health. As it turned out during the study, dark chocolate can lower blood pressure by 5 mm.

10 Skim milk is rich in potassium, calcium and vitamins. Scientists recommend that everyone drink three glasses of skim milk a day.