How to Control Hypertension with a Healthy Diet

Hypertension, also known as high blood pressure, is a condition that affects millions of people around the world. According to the World Health Organization (WHO), it is one of the main risk factors for cardiovascular disease. However, the good news is that small changes in your diet can help you control it effectively.

In this article, we explain how a balanced diet and some adjustments in your lifestyle can make a difference in your cardiovascular health. Find out which foods to include, which to avoid, and how to adopt habits that allow you to live healthier.

Fruits and vegetables, healthy foods that make up the DASH diet

Why is it important to reduce sodium in the diet?

Excess sodium is one of the main enemies of blood pressure. Consuming too much salt can cause fluid retention and increase pressure in the arteries. The WHO recommends not exceeding 2,000 mg of sodium per day (equivalent to a teaspoon of salt), but many people consume twice as much without realizing it.

Practical tips:

  • Replace common salt with healthy alternatives such as Salicornia powder, a vegetable salt that contains 70% less sodium and is rich in minerals such as potassium and magnesium.
  • Avoid processed, canned and sausage foods, which tend to have high levels of sodium.
  • Read nutritional labels and choose low-sodium products.

Foods rich in potassium to combat hypertension

Potassium is an essential mineral that helps balance the effects of sodium on the body. Including potassium-rich foods in your diet can help relax blood vessel walls and reduce blood pressure.

Recommended foods:

  • Fruits: Bananas, oranges, melon and avocado.
  • Vegetables: Spinach, broccoli, sweet potatoes and carrots.
  • Legumes: Lentils, chickpeas, and beans.
  • Nuts: Almonds and walnuts.

Salicornia, in addition to being low in sodium, is an excellent source of potassium, making it an ideal superfood for people with hypertension.

Healthy fats: allies of the heart

Not all fats are bad. In fact, healthy fats, such as those found in extra virgin olive oil, fatty fish, and seeds, can help reduce blood pressure and improve cardiovascular health.

Recommended foods:

  • Extra virgin olive oil: Rich in antioxidants and monounsaturated fatty acids.
  • Fatty fish: Salmon, sardines, and tuna, which are rich in omega-3s.
  • Seeds: Chia, flax, and sunflower seeds, which provide healthy fats and fiber.

These foods not only help reduce blood pressure, but also have anti-inflammatory properties and improve blood circulation.

Salmon illustration, fatty fish full of omega 3

Hydration and exercise: keys to healthy blood pressure

Maintaining adequate hydration and doing regular physical activity are two fundamental pillars to controlling hypertension.

Hydration:

  • Drink 2 liters of water a day.
  • Avoid sugary and high-sodium drinks, such as soft drinks.

Exercise:

  • Do at least 30 minutes of moderate physical activity a day, such as walking, swimming or practicing yoga.
  • Exercise helps improve circulation, reduce stress and maintain a healthy weight, key factors in controlling blood pressure.

Conclusion

Controlling hypertension is within everyone's reach with simple adjustments in diet and lifestyle. Adopting alternatives such as Salicornia powder, including foods rich in potassium, consuming healthy fats and maintaining adequate hydration are steps that can make a big difference in your cardiovascular health. At Marisma Biomed, we encourage you to take small steps towards a healthier and fuller life.

Did you like this article? Share it on your social networks and subscribe to our newsletter to receive more health and wellness tips. Together we can prevent hypertension and improve our quality of life!

Illustration of a plate full of legumes, beans, broad beans, foods recommended in the DASH diet

Written by Sara Montaner. We rely on AI technology.

Back to blog