8 Foods that fight Hypertension and Obesity 8 Lebensmittel die Bluthochdruck und Übergewicht bekämpfen 8 Alimentos que combaten la Hipertensión y el Sobrepeso

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8 Foods that fight Hypertension and Obesity

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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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Tags: foods heart damage hypertension salt

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5 Reviews about 8 Foods that fight Hypertension and Obesity

avatar3rating
on 21/03/2016
So many modern day health problems are due to unhealthy diets full of crappy processed foods and no exercise because people are "too busy"... You only have one body in which to experience and live out your life, so looking after it and taking care of what you put into it should be a top priority! This is a very informative article, but as with most illnesses, a balanced, healthy diet and regular exercise is the best way to combat ill health, hypertension and obesity included.
avatar4rating
on 14/08/2014
This is a really good article, and I'm really glad that you listed (obviously) such nutritious foods. I think the problem with being overweight however, doesn't come necessarily with not eating enough "healthy" foods (although this is a huge factor in not being healthy), but in eating TOO MUCH of the nasty foods. This leaves to feeling unsatisfied and craving more, so they just continue to eat excessively, with no exercise. Moderation is truly key.
avatar4rating
on 29/08/2013
I think this is a matter of other terms as the importance of the exercise, since the movement help a lot to avoid the disturbances in the body, especially things like the hypertension, and now if you are obese or something like that, the danger is maximized, this got to be enough to change the habits and start a diet soon
avatar3rating
on 28/08/2013
The solution is in the good combination of foods following a simple rule, not sugary foods and derivants with fat, this is the solution for all the health problems, and of course perfoming exercise to help the body maintain its fitness
avatar4rating
on 26/08/2013
The moderation is one of the most important facts to avoid having any kind of disease, especially if it is related with the heart and the blood since the main source of all our body consumes and produces is in the food, so diet is the basic to get better or at least to avoid hypertension.

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