Diet for high blood pressure

For hypertensive patients, the change in dietary habits is of particular importance. Because the right nutrition can often prevent the use of drugs or at least reduce their dosage. In the following, we have compiled some nutrition tips for you that can be integrated into everyday life without much effort. It is important that you follow the tips in the long term - then your blood pressure will also benefit!

Salt only in moderation

A high salt diet can boost blood pressure. Therefore, as a hypertensive patient, you should eat as little salt as possible. They should not consume more than four to six grams of salt per day. This is often not so easy, as many finished products, but also foods such as bread, sausage, cheese, meat, chips, ketchup or mustard contain larger amounts of salt. Therefore try to avoid finished products and prefer to cook with fresh products yourself.

You may also want to try spicing up your meal with salt rather than other spices such as pepper and garlic or fresh herbs such as parsley, chives or basil. Not only does it taste delicious, it also does your blood pressure well.

Antihypertensive potassium

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

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

  • spinach
  • potatoes
  • Kale
  • bananas
  • apricots
  • avocados
  • Kiwis
  • nuts

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

Fish and olive oil are especially rich in valuable omega-3 fatty acids or monounsaturated fatty acids. These have a positive effect on the blood pressure and are therefore especially recommended for hypertensive patients. Large amounts of omega-3 fatty acids are found in fish such as tuna, herring, salmon, mackerel and sardines.

Unlike fish, you should only consume meat in moderation: meat should not be on the table more than two to three times a week - this is not only true for hypertension sufferers. Prefer white meats such as chicken or turkey and make sure to buy lean pieces without skin.

A lot of fruits and vegetables

Fruits and vegetables are healthy and therefore recommended for hypertensive patients. Many varieties are rich in valuable minerals - in addition to calcium and magnesium, especially the potassium is important.

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

Avoid alcohol as much as possible

From time to time a glass of wine is said to reduce the risk of cardiovascular disease, while regular high alcohol intake increases blood pressure. So, as with salt, so too alcohol, you should not beat it: for men, no more than a large glass of wine (30 grams of alcohol) per day is allowed; women should not be more than a small glass of wine (20 grams Alcohol). However, it is often advisable to abstain from alcohol altogether.

Remove excess weight

A well-balanced diet not only has a direct, but also indirect effect on blood pressure. Because if you eat as much as possible healthy and enjoy sweet and greasy food only now and then, their weight also drops - and this benefits the blood pressure! Because while being overweight can have a negative effect on the blood pressure, a weight loss improves the values: Per kg lost body weight, the blood pressure drops by about 2mmHG.

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