Generality
Factors that affect pressure
Arterial pressure is a very important metabolic parameter; outside the normal range (around 70-80 mmHg minimum over a maximum 110-120 mmHg) it can in fact compromise the state of health.
If we exclude serious genetic factors, we find that nutrition, body composition, level of physical activity and emotional state are the most important variables in regulating blood pressure.
In this article we will analyze the different foods that, although with different mechanisms, tend to reduce or normalize blood pressure.
How they act
What are the pressure reduction mechanisms?
Foods can facilitate the reduction of blood pressure through different mechanisms:
- Direct intervention on the regulation of arterial pressure
- Diuretics
- Low in sodium (factor predisposing to sodium-sensitive primary hypertension)
- High in potassium, magnesium and calcium (which counteract the levels of sodium in the blood favoring the normalization of high blood pressure)
- Without stimulating molecules (which tend to increase pressure)
- Favoring weight loss
- Free of saturated and hydrogenated fatty acids, and rich in fiber *
Which foods to choose
Foods that affect pressure regulation
There are food products which, although in different ways, act directly on the pressure regulation mechanisms.
PUFA
The most famous are the essential polyunsaturated fatty acids of the omega 3 group; the essential one is alpha-linolenic acid (ALA), but its derivatives eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have greater metabolic efficacy.
ALA is abundant in the germ of some starchy seeds and in certain oily seeds (chia, perilla, kiwi, etc.); the oils obtained are very concentrated.
EPA and DHA are found in considerable quantities in cold-sea fish (cod, salmon, etc.), in blue fish (sardines, mackerel, bonito, etc.), in algae, krill and in the liver of the fish already mentioned.
Alliaceae
The most famous are garlic and onion, which - thanks to their ability to induce vasodilation - are today considered an integral part of food therapy against hypertension.
Diuretic foods
Increasing renal filtration favors the excretion of water, but also of mineral salts. For those who make excessive use of table salt, this mechanism is very useful, as it promotes the excretion of sodium (which we know to be a predisposing factor for primary sodium-sensitive hypertension).
Water, drinks and foods with a high water content are diuretics. The products that exert a strong diuretic function, above all being water-rich, contain nutritional factors that promote renal filtration. These are mainly foods of vegetable origin such as: pineapple, cucumber, artichoke, onion, fennel, apple and dandelion.
Low sodium foods
Excess sodium, we repeat again, is a predisposing factor for primary sodium-sensitive arterial hypertension. This is why table salt, which contains a very high percentage of sodium, is a bad ally for the health of the vascular system.
More than specific foods, the low-sodium food category concerns their method of preservation, cooking and consumption. All fresh foods are low in sodium (with the sole exception of bivalve molluscs such as mussels and clams) or frozen foods; on the contrary, it is rich in subsalous foods, in brine and, more generally, in jars (also in oil and pickle).
Taking a practical example, tuna consumption should preferably be oriented towards fresh or frozen slices, instead of canned ones. Or, among the milk derivatives, it is advisable to prefer yogurt, ricotta and soft cheeses instead of the seasoned ones. Still, in the area of meat, it is advisable to avoid cold cuts instead increasing fresh meat like steaks.
Furthermore, it is good practice to avoid adding table salt during cooking or directly on the plate, eliminating the so-called discretionary salt.
Foods high in potassium, magnesium and calcium
Like sodium, potassium, magnesium and calcium also have a positive charge and are called cations. Increasing their consumption (within the limits of reason), even if in the body they occupy different spaces, they favor renal excretion of sodium in favor of pressure.
In particular, the increase in potassium is related to a positive modulation of the arterial pressure balance, so much so that it is a real remedy for hypertension (provided that the kidneys are perfectly healthy).
The foods richest in magnesium and potassium are: vegetables and fresh fruits (tomatoes, aubergines, cucumbers, watermelon, courgettes, squash, lettuce, radicchio, melon, peaches, apricots, etc.), legumes (beans, chickpeas, lentils, beans, etc.), whole grains (wheat, spelled, barley, etc.) and other starchy seeds (pseudocereals such as quinoa, amaranth, etc.).
The foods rich in calcium are: fresh milk and derivatives (better lean and unsalted); marginally, it is also possible to increase the intake of oil seeds such as walnuts, almonds or fortified products (such as soy milk added to calcium).
Foods without stimulating molecules
They are not part of any fundamental food group, which means that they are not essential to the diet. They can be totally excluded from the diet without running the risk of nutritional deficiencies, but nevertheless many people, due to the habit, cannot do without it.
We are talking about nervino-rich drinks such as: coffee, tea, cocoa, ginseng, guarana, cola type, energy drinks etc; the same applies to chocolate.
Since stimulants exert a counterproductive effect on blood pressure, it is advisable to choose decaffeinated coffee, deteinato tea, cola without caffeine etc.
Foods that promote weight loss
It is an absolutely generic definition, which includes all the foods typical of a calibrated diet for weight loss:
- Low caloric density, therefore not very energetic
- Low in fat or, if beneficial (like oilseeds), in adequate portions
- Low load and glycemic index
- Rich in fiber.
Note : it is also essential to calculate the right portions and consume them with adequate frequency.
Foods without saturated and hydrogenated fats, and rich in fiber
* The correlation between saturated and / or hydrogenated fatty acids, fiber and hypertension is, for the moment, only of a statistical nature. There is no biochemical explanation and it is assumed that the reason for this link is multifactorial. In fact, foods rich in saturated fatty acids are mostly high-calorie (obesity is the main cause of hypertension) and large sources of sodium (a mineral harmful to blood pressure); on the contrary, those rich in fiber are less energetic, have lower glycemic load and index, and abound in useful mineral salts such as magnesium.
Therefore junk foods such as packaged snacks and fast foods should be avoided, as well as sausages and fat cheeses favoring fresh, unprocessed or minimally processed foods. Instead of refined starchy foods, such as bread and white pasta, it is recommended to choose whole foods.
