High blood pressure (hypertension) occurs when the pressure in the blood vessels is too high (140/90 mmHg or higher).
Hypertension is often discovered during routine medical check-ups. It is estimated that over a billion adults worldwide suffer from hypertension.
Hypertension is the leading risk factor for mortality, responsible for 10.8 million deaths annually.
In addition to lifestyle changes, including greater attention to the types of foods consumed daily, it is important to follow the medication prescribed by a doctor.
General Rule for Low-Sodium Diet
Historically, scientific research has shown a direct relationship between hypertension and sodium levels. Avoiding foods high in sodium is a way to help control blood pressure levels. According to experts, the general rule is not to exceed 2,300 mg of sodium per day.
For adults, especially those with hypertension or predisposition to this condition, the recommendation is approximately 1,500 mg of sodium per day.
In addition to using cooking salt, there are many other ways to season and flavor foods to ensure normal blood pressure levels. Here are the top three types of spices you can use without raising blood pressure.
Turmeric
This spice not only adds flavor and aroma to dishes but also helps to thin the blood. Curcumin, the active ingredient in turmeric, helps reduce blood viscosity and prevents blood clot formation. Regular consumption of this spice can aid in maintaining cardiovascular health.
Combining turmeric with black pepper allows the body to better absorb the active substance that helps stabilize blood pressure.
Garlic Powder
While not as potent as fresh garlic, garlic powder remains a popular spice that adds flavor to any dish and has extremely beneficial effects on the immune system. In large doses, garlic consumption can also help lower blood pressure.
One teaspoon of garlic powder contains 1.86 milligrams of sodium, which is negligible compared to the daily intake of 2,360 mg that one should consume.
Red Chili Pepper
It is also known for its ability to regulate blood sugar levels and combat inflammation. For those with hypertension, it can be the perfect choice.
