Categories: Disease

9 key foods to regulate blood pressure


Discover the 9 key foods to regulate blood pressure.

Hypertension increases the risk of cardiovascular or brain diseases. These foods provide potassium or antioxidants that reduce the tension in the arteries.

Hypertension, or high blood pressure, is increasingly common in developed countries and a major risk factor for cardiovascular disease or stroke.

Since tension is the force that blood exerts against the walls of the arteries when it is pumped by the heart, there are many influencing factors. Hypertension may appear:


Due to an increase in blood volume, due to renal impairment and poor sodium regulation, although the liver and spleen are also involved in blood volume levels;

Due to poor condition of the arteries or accumulation of calcium in the walls;

Due to the alteration of vasodilation and vasoconstriction due to stress, stimulants or poor diet.

Among the foods to avoid are sugars, alcohol, licorice, spices, sodium and products that contain it (sausages, cheeses, preserves, etc).


Substitute salt for moderate amounts of seaweed, tamari or miso, and seawater, or spices (not hot), aromatic herbs, and garlic.

In addition to avoiding some foods, we must also increase the intake of other foods that promote blood pressure control:

Foods rich in potassium, since potassium compensates for the effect of sodium on the distribution of body fluids

Foods rich in phytochemicals that dilate the arteries.


These are some of the most prominent. Make sure to regularly include them in your diet:

1. Garlic, with vasodilator effect

Garlic is one of the foods with the most therapeutic properties. It helps purify the blood and is antibacterial and antifungal.

In the case of hypertension, it acts as a vasodilator for capillaries and arteries.

Do not stop taking at least 1 tooth a day, raw or cooked, in sauces, stir-fries or creams.


2. Onion, a daily essential

The onion has properties similar to those of garlic. It favors the dilation of blood vessels and good circulation. It is essential to incorporate it into the diet on a daily basis.

Eat 1 onion a day, raw or cooked. If eaten raw, better marinated with apple cider vinegar.

3. Extra virgin olive oil, accompanying vegetables and salads

Olive oil is very rich in antioxidants, such as vitamin E. Excess free radicals are known to inactivate nitric oxide, a substance with vasodilatory effects.


Dress vegetables and salads with 3-4 tablespoons a day of extra virgin olive oil.


4. Legumes, 4 or 5 times a week

They are regulating foods at different levels, since they provide a lot of fiber, protein, vitamins and minerals.

Take legumes 4-5 times a week in the form of hummus, in salads, stews or soups.

5. Cinnamon to control blood sugar

Cinnamon helps control blood sugar levels. High blood glucose causes an inflammatory state that affects the malfunction of the vascular and circulatory system.

Every day add a pinch to any dish, such as fruit compotes.


6. Cleansing and diuretic celery

Celery promotes the elimination of sodium in the urine and helps reduce the volume of blood in the arteries.

Consume 4 stalks a day in fruit juices, vegetable juices, salads, creams or cooked.

7. Pear to increase your potassium levels

Pear is very rich in water and is practically free of fat. One of the fruits that contains more potassium (and less sodium).

Steamed pears with ground cinnamon and hemp seed sauce


It exerts a diuretic function and regulates tension.

Enjoy it 4 times every week.

8. Hemp seeds rich in omega-3

Along with flax seeds, chia seeds and walnuts, hemp seeds have a high content of omega-3, which acts as an anti-inflammatory and is a preventive of cardiovascular disease.

In the case of walnuts, they can restore the arterial wall.


Take 2 tablespoons a day of hemp seeds in creams, sauces or smoothies.

10. Coconut water, similar to blood plasma

It has a cardioprotective effect due to its richness in potassium and magnesium. In addition, due to its chemical composition, it resembles blood plasma and helps to properly hydrate the body.

Drink 1 glass of coconut water daily.

9. Diuretic artichoke

The artichoke, rich in potassium and with diuretic properties, favors the elimination of fluids from the body and, as a consequence, lowers blood pressure. In addition, it benefits liver function.


Eat 2-3 artichokes, 2-3 days a week. Here are some tips for cooking them.


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