Eat well - eat healthy: 8 familiar foods help control blood pressure well

Diet plays an important role in controlling blood pressure, a key factor in preventing dangerous cardiovascular complications.

Nurse Nguyen Thi Thu Hang, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said that the abundant fiber and protein content in beans, nuts, etc. will help people with high blood pressure feel full longer. This will help limit the risk of excessive weight gain, helping people with high blood pressure maintain a reasonable weight.

Below are familiar foods that help control blood pressure well and should be added to your diet:

Bananas help lower blood pressure

Bananas are rich in potassium, a nutrient that has been shown to help lower blood pressure. One medium banana provides about 375 mg of potassium – equivalent to 11% of the recommended daily intake for men and 16% for women.

"However, it should be noted that for patients with end-stage renal disease, it is necessary to be careful with potassium consumption. In that case, consult your doctor before eating bananas," nurse Hang shared.

Broccoli

Broccoli is considered one of the healthiest foods. This vegetable is rich in flavonoid antioxidants that help improve blood vessel function and increase nitric oxide levels - which dilates blood vessels in the body, thereby reducing blood pressure.

Broccoli is rich in flavonoid antioxidants.

PHOTO: LE CAM

Yogurt

Many yogurts are also rich in probiotics, beneficial bacteria, which may help control blood pressure. A 2014 review published in the journal Hypertension concluded that regular consumption of probiotics reduced systolic blood pressure by nearly 3.6 mmHg and diastolic blood pressure by about 2.4 mmHg.

Fatty fish rich in omega-3

Fatty fish like tuna, salmon, and mackerel are rich in healthy fats called omega-3s, which have been shown to reduce the risk of heart attack and stroke. A 2022 study published in the Journal of the American Heart Association found that people who consumed 2-3 grams of two omega-3 fatty acids, DHA and EPA, reduced their blood pressure by about 2 mmHg compared to those who did not.

Beetroot

Beetroot provides many nutrients that are good for overall health, especially the circulatory system such as potassium, magnesium, powerful antioxidants (vitamins C, E; Beta-carotene; quercetin...). In addition, the nitrate in beetroot has been shown to help reduce blood pressure levels effectively.

Beetroot provides many nutrients that are good for overall health.

PHOTO: LE CAM

Citrus fruits

Citrus fruits such as tangerines, oranges, grapefruits, etc. are rich sources of antioxidants (vitamins C, E; polyphenols, flavonoids, etc.), which help protect the body from oxidative reactions and contribute to controlling blood pressure levels within a stable range. Some studies have shown that consuming citrus fruits for about 12 weeks can help control systolic blood pressure levels.

Carrot

Carrots are rich in phenolic compounds such as chlorogenic acid, p-coumaric and caffeic acid, which help dilate blood vessels and reduce inflammation, thereby lowering blood pressure.

Beans and seeds are good for people with high blood pressure.

Beans and seeds such as soybeans, green beans, red beans, lentils, walnuts, almonds, chia seeds, etc. provide abundant folate, magnesium and potassium to help improve high blood pressure and effectively protect cardiovascular health.

Nuts are rich in unsaturated fats and magnesium which help control blood pressure levels within a stable range.

Source: https://thanhnien.vn/an-ngon-an-khoe-8-thuc-pham-quen-thuoc-giup-kiem-soat-tot-huyet-ap-185250701151218578.htm