The right diet for hypertension


Hypertension is defined as the condition in which systolic pressure is >140mmHg (millimeters of mercury) and diastolic pressure is >90mmHg.

In 90-95% of the cases, an increase in blood pressure is mainly related to increased body weight, poor eating habits, sedentary life, smoking and stress.

s there a particular dietary regimen that could contribute to the fight against hypertension?
A groundbreaking diet (Dash Diet) has long been suggested by many researchers to combat hypertension in a natural way. The characteristics of this diet are the following:

  • 5 servings of fruit and vegetables per day
  • 2 servings of low-fat dairy products per day
  • Pulses and unprocessed pastries or cereals (whole wheat, rich in fiber)
    Fish, at least twice a week
  • Unsalted nuts, such as walnuts or seeds


  • Frequent consumption of red meat
  • Butter
  • Foods rich in fats (confectionery, chocolate, croissants, lunch meats, full-fat dairy products, white sauces)

High salt intake: Healthy adults should reduce the consumption of sodium, which is the main component of salt and affects blood pressure, to 2,400mg a day. This amount corresponds to 1 teaspoon of salt every day. In addition, one must watch out for “hidden” salt. Recent scientific studies indicate that 75% of the salt we consume every day is “hidden” in various foods.

In order to better regulate our blood pressure, it is important to:

  • Reduce the amount of salt we use in cooking and enhance the flavor of our food with herbs.
  • We read the food labels carefully and avoid products which contain too much salt: fat and salty cheeses (feta, parmesan, smoked cheese), canned food, salted fish and meats, pickles, olives, potato chips, popcorn, salty snacks, pies, sauces, syrups, bouillon cubes, mustard or ketchup, salty nuts.