Over time, high blood pressure can bring as a consequence an attack to the heart, stroke, or kidney failure; Hence the importance of controlling it. One way of doing it is through food. According to research, it is recommended to consumption, in general terms, of foods rich in calcium and potassium and avoid salt (sodium) meals such as instant soups, preserves, nuts, etc.
Also important is to pay attention to the consumption of fats which should be polyunsaturated (olive oil) and avoid junk food and rich in saturated fat and trans (French fries).
Alcohol also has its negative effect, since it not only increases the risk of suffering astroke, but they also contain many calories, facilitates the increase in weight which is related to high blood pressure.
Below is a diet which aims to control blood pressure with minimal sodium and saturated fats and a good amount of calcium, potassium, and polyunsaturated fats. And in addition they are tasty!
However, it is important to remember that the benefits provided by the diet in reducing blood pressure must be always backed by the medication that your doctor deems appropriate. From there that your inquiry is required to make the necessary adjustments.
Day 1
Breakfast
30 g of All-Bran
1/2 cup skim milk
1 cup grapefruit juice
Snack
1 medium banana
Food
120 g of tuna packed natural
low-calorie mayonnaise 1 tablespoon
1 cup of broccoli
1 glass of fresh juice
Snack
1 cup of low-fat fruit yogurt
Dinner
120 g of chicken breast grilled
1 baked potato
1 cup of cooked Kale
1 cup skim milk
½ teaspoon of polyunsaturated margarine
Day 2
Breakfast
1 slice of whole wheat toast
1 teaspoon salt-free margarine
1 banana
1 cup skim milk
Snack
1 slice of watermelon
Food
1 mozzarella and tomato salad with 2 tablespoons of olive oil
1 Golden in the oven (see recipe below)
Snack
1/2 cup of raisins
Dinner
120 g of Roasted Turkey
1 cup of broccoli
1 teaspoon salt-free margarine
1 rhubarb cooked, sweetened to taste
1 cup skim milk
Day 3
Breakfast
1 cup sliced kiwi
2 whole wheat toast
1 teaspoon margarine
3/4 cup skim milk
Snack
1 medium banana
Food
30 g of Cheddar cheese
120 g of sole baked, fat-free
1 cup of brown rice
1 teaspoon margarine without salt or 1/2 tablespoon oil
1 tablespoon of lemon juice
Snack
1 plain nonfat yogurt
Dinner
1 cup of spaghetti with salt and cheese tomato sauce
1 cup of cooked beans
1 teaspoon margarine
1 stick of celery
1 cup fresh strawberries
1 cup skim milk
Day 4
Breakfast
30 g of All-Bran
1/2 cup skim milk
3/4 cup pineapple juice
Snack
1 PEAR
Food
2 pieces of Roasted Turkey Breast
30 g Emmental cheese
low-calorie mayonnaise 1 tablespoon
1 slice of rye bread
Snack
1 fruit sorbet
Dinner
100 g grilled salmon
1 cup of Brussels sprouts
1 teaspoon margarine without salt or 1/2 tablespoon of
1 roasted or raw Apple
1 cup skim milk
Day 5
Breakfast
1 cup cream of wheat without salt
1 banana
1 cup skim milk
Coffee or tea
Snack
1 slice of pineapple
Food
Lettuce and tomato salad
1 chicken breast grilled
1 slice of whole wheat bread
1 teaspoon margarine
1 cup melon fresh sliced
Snack
1 cup nonfat yogurt
¼ Cup unsalted almonds
Dinner
1/2 cup of pot unsweetened applesauce
100 g of lean meat grilled
1/2 cup cooked turnip leaves
1 teaspoon margarine
1 cup skim milk
Day 6
Breakfast
30 g of All-Bran
1/2 cup skim milk
Snack
1 medium banana
Food
¾ Cup of macaroni and cheese and unsalted margarine
4 asparagus
1 orange
Snack
1 Strawberry sorbet
Dinner
Salad (1 carrot, 1 stick of celery, 1 tomato, 1 tablespoon oil, 1 teaspoon white wine vinegar)
100 g of chicken breast grilled
1/2 cup of cooked beans
1 cup of custard with skimmed milk
Day 7
Breakfast
1 cup papaya
30 g of wheat flakes
3/4 cup skim milk
Snack
1 PEAR
Food
100 g of tuna packed natural
low-calorie mayonnaise 1 tablespoon
1 cup of raw spinach
1 roll
2 tablespoons nonfat cheese cream
¾ cup orange juice
Snack
1 cup fresh cherries
Dinner
1 sea bass grilled
1/2 cup of Pinto Beans
1 slice of bread of oatmeal
2 teaspoons margarine
1 cup skim milk
Time: 35 minutes)
Ingredients:
1 gilthead of 1 kg or more.
3 ripe tomatoes.
2 medium-sized onions.
1 glass of white wine.
1/2 glass of water.
1 piece of bread soaked in milk.
Aromatic herbs (thyme, bay leaf, basil, etc.)
2 peeled garlic.
4 tablespoons of olive oil
2 tablespoons bread crumbs.
Preparation:
Empty, wash and the Golden scales well, cutting its lateral and dorsal fins. It preparea stuffed with bread grated in milk, chopped onions and herbs, wet mix well mix. Fillgold with this, holding a stick or two is notout during cooking.
The Golden slices of tomato and about this Fund is placed on an oven dish. Distributes the olive oil over the fish, pour on the wine and water. It is sprinkled with breadcrumbs. Is left to do for about twenty-five minutes in medium oven
