High Blood Pressure - How To Control It With Your Diet

Victoria Aly Author: Victoria Aly Time for reading: ~3 minutes Last Updated: August 08, 2022
High Blood Pressure - How To Control It With Your Diet

Due to the content of three minerals, some products actually help control blood pressure.

Sodium plays a significant role in blood pressure values. Its strong restriction in food intake is a measure that helps us in their control and prevention of falling into an unpleasant state of health.


Blood pressure control can be helped by a special diet, not just one that excludes products containing salt, at least because sodium may also be present in the form of another compound. A nice solution is for the diet to be realized from products that are low in sodium, but rich in other ingredients - collaborators of our intentions. These are, of course, potassium, calcium and magnesium.

 


We offer you a list of foods with the help of which you can deliciously carry out prevention of high blood pressure ...
 

Traditional for UK

 

Old white beans - one bowl provides 13% of the calcium we need, 30% of the daily dose of magnesium we need and 24% of the same potassium.

Half a bucket of yogurt - usually Bulgarian, with a low percentage of fat gives almost half of the calcium we need for the day, as well as 18% potassium and 12% magnesium.

For meat lovers - it is not necessary to completely give it up. However, be careful with the amounts consumed and choose "crumbs" with less fat. About a hundred grams of pork provide the body with 15% potassium and 6% magnesium.

Red peppers - from the variety we make our traditional Bulgarian dish "stuffed peppers". However, they are useful for the blood raw. 3-4 peppers provide 9% potassium, 4% magnesium and 1% calcium.

Peaches and nectarines - there are still more in stores and markets - so enjoy them more often if you suffer from high blood pressure. One medium-sized peach provides 8% of our daily needs for potassium, 3% magnesium and 1% calcium.
 

2. With products we are already used to

 

Broccoli is a product that must be present on our table, although it is not very typical for the traditional diet of Bulgarians. However, it has been present on our market for years and is affordable. And its green twigs are rich in nutrients that are valuable to the body as they support it in its fight against cancer cells.
A bowl of broccoli provides 14% potassium, 8% magnesium and 6% calcium. Keep in mind that you should not cook for more than 5 minutes to reap the benefits. We recommend heat treatment of steam.

 

We are used to associating bananas with winter. It is true that in winter they are easier to store and are more valuable to us because of the energy we provide with them. But bananas are good to eat in the warm half of the year, as they are also useful against high blood pressure. They give 12% potassium, 8% magnesium and 1% calcium.
You could serve them in the form of fresh cool desserts with yogurt or ice cream.

What is a fruit salad without kiwi ? This exotic fruit rich in vitamin C refreshes and gives us 9% potassium, 7% magnesium and 2% calcium.
 

3. Exotic offers

Consumption of quinoa is increasingly recommended by nutritionists. This is a culture rich in magnesium - only half a bowl provides 15% of what we need for the day. Calcium is 1.5% and potassium 4.5%.

Sweet potatoes - cook them with the peel. This is one of the richest in potassium products. With the crust it provides us with 15% of the daily need, 10% without it. A medium-sized one also contains 8% magnesium and 4% calcium.

Kale - whether in the form of a salad or cooked, this cabbage is useful because of 9% potassium and calcium and 6% magnesium.

The avocadois recommended not as a main product for consumption, but as an addition to a salad, for example. Half an avocado provides 10% of the potassium we need, 5% magnesium and 1% calcium. It is high in calories, so be careful with it.

Tilapia - 100 grams of this fish contains 8% magnesium and potassium.

 

The percentage of minerals is taken into account as a percentage of the recommended daily intake. The recommended daily intake of these minerals is accordingly:


potassium - 3500 mg;
calcium - 1000 mg;
magnesium - 350 mg.

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