8 Foods to Lower High Blood Pressure – Hypertension or high blood pressure is the cause of death of 7.5 million people per year in the world. Although the cause is unknown, diet is believed to include the trigger. Therefore, find the following high blood-lowering foods!
Hypertension occurs when blood pressure exceeds 120/80 mm Hg. Changes in diet to rich fruit, vegetables and grains and avoid high-saturated fat dish can lower blood pressure up to 14 mm Hg.
Foods to Lower High Blood Pressure
These efforts can indirectly reduce the risk of death from hypertension. Therefore, the following foods lowering high blood pressure you need to consume.
1. Garlic and Bit Fruit
Cooking spices such as garlic can help lower high blood pressure. Where garlic helps the process of dilating the arteries so that blood pressure decreases. This is thanks to the content of nitric oxide in garlic.
Nitric oxide content can also be found in beets. You can consume them directly, baked, or in the form of juice.
In addition to delicious, oatmeal can also help lower blood pressure. Where one favorite dish for breakfast is low in sodium, fat and rich in fiber.
One of the oat dish suggestions is to make overnight oats. Easy way to simply soak the oats together with skim milk in a container. Leave until morning. Next stir and add a healthy sweetener like cinnamon or berries.
3. Omega 3 Fatty Acids
Omega 3 fatty acids can lower triglyceride levels and blood pressure. These fatty acids are commonly found in fatty fish such as salmon and mackerel. Freshwater fish such as trout also contain vitamin D which can lower high blood pressure.
Fish was easy to serve. One way to eat it is to buy it in a fresh form of fillets or boneless. Then basting with olive oil to keep it low in sodium.
No need to worry about olive oil. Because this oil is rich in healthy fats that help lower blood pressure. After oiled, season the fish with a little lemon. And bake 15 minutes at a temperature of 230 degrees centigrade. Fish ready to eat.
Green vegetables like spinach are high in potassium, a mineral that can help the kidneys get rid of more sodium through the urine. Sodium or salt is one of the main triggers of hypertension.
Not only that, the healthier, spinach is also rich in vitamin C, A, fiber, iron, and calcium. Spinach is easy to find. Starting from the market to the supermarket, almost entirely give these healthy vegetables.
You can choose frozen vegetables because they do not reduce the nutrients. However, canned vegetables should be avoided because the possibility of using more sodium.
5. Black Chocolate
Dark chocolate or dark chocolate is low in sugar and has more than 60% cocoa. Consumption of chocolate is up to 100 grams per day is called can reduce the risk of cardiovascular disease, one of the diseases derived from hypertension.
6. High Potassium Servings
Potassium can affect heart rate, muscles of the body, to the work of the kidneys. Not only that, potassium can help lower blood pressure. Adults are advised to consume 4700 mg of potassium per day.
To get it, eating foods containing potassium is more advisable than supplements. Some potassium-rich foods you can try are:
- Baked potato with skin (738 mg of potassium per fruit)
- Low-fat yogurt (531 – 579 mg of potassium per 30 grams)
- Orange juice (496 mg of potassium per 230mL)
- Bananas (422 mg of potassium per fruit)
Family berries such as strawberries, blueberries, and raspberries turned out to have the potential as a high blood pressure lowering. The reason, these fruits are rich in anthocyanin content. It can be seen from the bright colors of these fruits.
Anthocyanin is a kind of antioxidant that can help dilate blood vessels by relaxing the muscle walls of the vessels. This effect can help smooth the flow of blood thereby decreasing the risk of high blood pressure disease.
You can eat this fruit directly, or mix it in a variety of other dishes, such as yogurt and pancakes. However, the fruit is easily rotten and can only last a few days when stored in the refrigerator. So, no need to buy more than needed.
Not only berries, pomegranate also includes high blood-lowering fruit thanks to its antioxidant content. Research says pomegranate juice can smooth the flow of blood while keeping the arteries from stiffness and thickening.
This blood-lowering effect is not only for short-term, but also long-term. Pomegranate is also called to slow the buildup of cholesterol and plaque on the arteries so that it is beneficial for heart health.
You can drink pomegranate juice every day. When buying it in packaged form, make sure your product of choice is low in sugar. The reason, sugar can reduce the benefits of fruit juice.
In addition to the above 8 foods, spices such as cinnamon and basil leaves (like basil leaves) can help lower blood pressure. Where cinnamon helps lower cholesterol and basil limit gram intake in the dish.
High blood pressure foods are easy to find. Examples are spinach and garlic. Let’s combine this food with another healthy dish for a healthy body.