8 Foods that fight Hypertension and Obesity

Hypertension, also known as high blood pressure, is a condition in which blood pressure numbers increase. Having a blood pressure higher than normal can damage arteries and can lead to strokes and other heart conditions.

It is a common condition, however, most people who have it are not aware that they have it and it can go undetected for years.

Controlling this condition will require medication, a proper diet and regular exercise, however, there are some foods that can help fight hypertension and may even help you lose weight: A key element in controlling hypertension.

1. Wholegrains

Wholegrains are an excellent source of fibre, magnesium and other essential nutrients needed to maintain a healthy and balanced diet. Eating foods high in fibre also keeps you feeling full for a longer time period.

Buckwheat and millet are two cereals rich in potassium, which is an element that helps control our blood pressure.

2. Garlic

Garlic is a good food to help combat hypertension due to its anticoagulant effects. When it is ground, it produces a substance known as allicin compound resulting in antibacterial and antifungal properties in the body. Garlic also helps lower cholesterol, exerting a protective effect against some of the consequences of high blood pressure.

3. Linseed

Linseed is rich in fibre, which promotes satiety and is ideal for those who are watching their figure. Grind and sprinkle on soups, salads, fruit or juices. Flaxseed also helps reduce cholesterol and is rich in omega-3 fatty acids, which fight inflammation.

4. Bananas

Not only are they delicious, but they also help reduce the risk of stroke and heart disease. They are a great source of potassium, which is often recommended especially for those with hypertension who are being treated with diuretics.

5. Potatoes

Despite having a bad reputation because of their carbohydrate content, potatoes are actually a very healthy food. They are a valuable source of potassium, which helps lower blood pressure. They are also a source of magnesium which helps reduce stress and improves our immune system. Avoid consuming fried or roasted potatoes: Try instead to steam cook them to reap their healthy properties.

6. Pumpkin seeds

Pumpkin seeds contain zinc. If we have a diet low in zinc, it can cause the arteries to lose elasticity, resulting in inflammation. You can eat them between meals, for example a handful as a snack. They are not only delicious, but also healthy.

7. Oily fish

Consider including oily fish in your diet as they are rich source omega-3 fatty acids, which help to keep our bodies healthy and in optimal condition. Specifically, omega-3 fatty acids are a natural anti-inflammatory that can combat hypertension.

Also, replacing red meat with low fat options such as salmon and sardines can also help maintain a healthy weight.

8. Cashews

They can be useful when it comes to hypertension, as they contain an adequate amount of sodium, magnesium and potassium for hypertension, but because they are high in calories, it is recommended to consume them in moderation.

General recommendations

Some other recommendations are especially useful for reducing hypertension:

• Start a weight loss treatment in cases of obesity.
• Moderate your salt intake.
• Avoid canned foods, seasonings, cheeses, meats and other foods high in sodium.
• Reduce the amount of fats and oils you use in the preparation of your dishes.
• Avoid smoking.
• Perform regular cardiovascular activity, as long as your doctor has recommended otherwise.
• Moderate or avoid alcohol consumption.

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