In addition to medication and lifestyle changes, choosing what to eat is one of the methods that doctors recommend to those with high blood pressure. Therefore, knowledge and understanding about the types of foods that help reduce blood pressure is important. So what types of foods are appropriate and beneficial for patients with high blood pressure? Learn more from this article.
Foods that lower high blood pressure
Doctors will recommend that patients with high blood pressure take care of their health by changing their diet. They should switch to the DASH Diet , or a diet that helps control blood pressure by reducing the amount of sodium salt. According to the recommendations of the American Heart Association, the average person should not consume more than 2,300 milligrams of sodium per day. Or about 1 teaspoon of salt. However, patients with high blood pressure should not consume more than 1,500 milligrams per day. The DASH Diet recommends that patients reduce their sodium intake in each meal and eat a variety of foods that are rich in important nutrients that can reduce blood pressure. http://ufabet999.app Such as potassium, calcium, and manganese.
Examples of foods that reduce high blood pressure include:
Green leafy vegetables
Green leafy vegetables often contain potassium, a nutrient that helps the kidneys excrete sodium through the urine and adjusts the amount of sodium in the body to be balanced. Resulting in lower blood pressure. And Green leafy vegetables that are rich in potassium include lettuce, kale , and Swiss chard. However, patients with severe kidney disease should be especially careful because if the body receives a large amount of potassium, it can be harmful. Therefore, you should always consult a doctor or nutritionist first.
Berries
such as blueberries, raspberries, strawberries, etc. Blueberries in particular contain important nutrients such as flavonoids. One study indicated that consuming these fruits may help prevent high blood pressure and lower blood pressure levels.
Skim milk and yogurt
are good sources of calcium and are low in fat. The American Heart Association says women who eat five or more servings of yogurt a week may reduce their risk of high blood pressure by 20 percent. However, always check the label for added sugar, as high amounts of added sugar can be harmful.
Seeds and nuts:
Unsalted seeds like sunflower and pumpkin seeds are loaded with potassium, magnesium, dietary fiber, and phytochemicals that can help lower blood pressure. Pistachios are another food that has this property.
Fish high in omega-3 fatty acids
Salmon and mackerel are rich in protein and omega-3 fatty acids, which may help lower blood pressure and triglyceride levels in the blood.
Dark chocolate
is chocolate that contains more than 60 percent cocoa and has less sugar than normal. From research studies, it was found that consumers of dark chocolate had an average decrease in systolic blood pressure of 3 mmHg and diastolic blood pressure of 2 mmHg. Therefore, dark chocolate may be an option that can help reduce blood pressure levels. It should be consumed no more than 100 grams per day.
Olive oil
is a good fat that is rich in polyphenols, a type of antioxidant that may help patients with high blood pressure. However, even though olive oil is beneficial for patients with high blood pressure, consuming too much can have negative effects on the body.
Garlic
is another popular alternative nowadays. Research has been done on the properties of garlic to lower blood pressure . The results show that this herb increases the amount of nitric oxide in the body, which stimulates blood vessels to expand, which may result in lower blood pressure.
Hypertensive patients should not overlook these recommended foods because they are not only easy to find, they are also good for your health. You should plan your diet appropriately and safely according to the advice of your doctor or nutritionist to prevent side effects on your health later on. In addition, those at risk of hypertension, such as the elderly, smokers, and those who are overweight, should consult a doctor to have their blood pressure measured and may need to change their diet to lower their blood pressure as well.