Eating with High Blood Pressure: 10 good foods to lower blood pressure.

Eating with High Blood Pressure: 10 good foods to lower blood pressure.

1.Coriander

Antihypertensive nutrients: potassium, calcium, folic acid.

Lowering blood pressure effect: Coriander is rich in folic acid, which helps reduce the risk of high blood pressure and stroke. A hypertension study of more than 20,000 people in China, with hypertension patients without a history of stroke or heart disease as the object, one group took 10 mg of blood pressure lowering drugs, and the other group was supplemented with 0.8 mg of folic acid. The follow-up time was long In 4.5 years, it was discovered that patients with hypertension combined with folic acid supplementation reduced their stroke risk by 21%.

How to eat it: Coriander will lose folic acid when heated. It is recommended to add coriander after cooking, or use coriander as the main ingredient of the sauce, especially for its strong aroma, which can reduce the use of seasonings to reduce salt intake.

2. Tomato

Antihypertensive nutrients: potassium, lycopene.

Blood pressure lowering effect: Tomatoes are rich in nutrients such as potassium and lycopene. Potassium can accelerate the elimination of sodium contained in the blood and help lower blood pressure. People who prefer heavy tastes and have high blood pressure should increase their potassium intake. Studies have found that tomatoes can enhance the natural flavor of foods, correct the problem that most people eat too salty, and help lower blood pressure; lycopene can reduce bad cholesterol, prevent platelet aggregation and thrombosis, and prevent complications of hypertension.

How to eat: Tomatoes are most suitable for cooking or making tomato juice. Studies have found that when cooking tomatoes, adding vinegar can help hydrolyze and cut the connection between carbon and carbon. Adding edible oil can dissolve the oil-soluble lycopene, and heating will destroy the cell wall. After adding edible oil, vinegar and heating The process can release 7 times more lycopene, and the effect of olive oil is better than salad oil.

3. Citrus

Antihypertensive nutrients: flavonoids.

Lowering blood pressure effect: Citrus fruits such as lemons and oranges are rich in flavonoid antioxidants, which can increase blood vessel elasticity, keep blood vessels open, help stabilize blood pressure, prevent the oxidation of low-density lipoprotein cholesterol, and reduce atherosclerosis To prevent cardiovascular diseases such as hypertension and stroke.

4. Berries

Antihypertensive nutrients: anthocyanins.

Blood pressure lowering effect: strawberries, blueberries, cranberries and other berries are rich in anthocyanins and water-soluble polyphenols. They are a powerful antioxidant that can effectively help smooth blood vessels, control blood lipids and blood sugar, and reduce high blood pressure. risks of. According to a study of 150,000 people in the American Journal of Clinical Nutrition, drinking 1 cup of strawberry juice or blueberry juice every week can reduce the risk of high blood pressure by 8%.

5. Garlic

Antihypertensive nutrient: allicin.

Lowering blood pressure effect: Garlic is rich in allicin, which can prevent atherosclerosis and reduce the risk of high blood pressure. According to research, eating 4 grams and about 2 cloves of fresh garlic a day can reduce systolic blood pressure by 8.4 mm Hg and diastolic blood pressure by 7.3 mm Hg.

6.Banana

Antihypertensive nutrient: potassium.

Lower blood pressure effect: Bananas contain a lot of potassium. A medium-sized banana contains approximately 422 mg of potassium. Potassium plays a vital role in controlling high blood pressure. Potassium can reduce the effect of sodium, reduce the tension of blood vessel walls, and help stabilize blood pressure. According to the recommendations of the American Heart Association, adults should consume 4,700 mg of potassium per day.

7. Dark chocolate

Antihypertensive nutrients: flavanols.

Blood pressure lowering effect: Dark chocolate is rich in cocoa, which can lower high blood pressure and improve blood pressure in patients with prehypertension. The flavanols contained in dark chocolate can increase the formation of nitric oxide in the vascular endothelium, promote vasodilation, and effectively help lower blood pressure.

8. Kiwi

Antihypertensive nutrients: calcium, potassium, vitamin C.

Lowering blood pressure effect: Kiwifruit is rich in calcium and potassium, which help stabilize blood pressure, while vitamin C is an antioxidant, which can prevent hardening of the blood vessels, and can also increase good cholesterol in the blood, lower bad cholesterol, and prevent cardiovascular disease. According to research findings, eating 3 kiwifruits a day for 8 weeks can improve vascular endothelial function, help stabilize blood pressure, and significantly reduce systolic and diastolic blood pressure.

9. Sugar-free yogurt

Antihypertensive nutrient: calcium.

Blood pressure lowering effect: Sugar-free yogurt is rich in calcium. Sufficient calcium can relax vascular smooth muscles, relax muscles, and stabilize blood pressure. Beneficial bacteria can lower cholesterol and prevent vascular sclerosis. The American Heart Association report pointed out that sugar-free yogurt can reduce the risk of high blood pressure in women; a follow-up study for more than 30 years found that eating 5 or more sugar-free yogurt per week reduces the risk of high blood pressure by 20 %.

10. Olive oil

Antihypertensive nutrient: Oleuropein.

Lower blood pressure effect: Olive oil is a recommended fat in the Mediterranean diet and an excellent alternative to cream. Olive oil is rich in monounsaturated fatty acids, which are good cholesterol, which can lower low-density lipoprotein cholesterol in the body, help keep blood vessels open, and reduce the risk of cardiovascular diseases; while Oleuropein is an anti-inflammatory compound that can help lower blood pressure.

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