Here are 3 dinner dishes that have been proven to be beneficial for blood pressure.
Grilled salmon salad with green leafy vegetables and olive oil
Salmon is a rich source of long-chain omega-3 (EPA, DHA), an unsaturated fat that has been shown to lower cardioversion and dialysis blood pressure.
Combined with dark green leafy vegetables such as spinach and spinach - rich in natural nitrates, the body helps create nitric oxide (NO), thereby dilating blood vessels and lowering blood pressure.
Whole olive oil, a key component of the Mediterranean diet, provides monounsaturated fats, which help improve vascular elasticity and fight inflammation.
Prioritize grilling fish instead of frying, use less salt, combine fresh lemon to enhance flavor without affecting blood pressure.
Oatmeal porridge cooked with unsweetened nut milk and ground flaxseeds
Whole grain oats are a source of beta-glucan, a type of soluble fiber that has been recommended regularly by the British Association of Blood Pressure UK to naturally lower blood pressure and reduce blood cholesterol.
People who ate oatmeal every day for 6 weeks had an average reduction of 7.5 mmHg of cardiopulmonary blood pressure compared to the control group.
When cooking oatmeal congee with unsweetened nut milk (almonds, walnuts) and 1 tablespoon of ground flaxseed, this dish also adds plant-based omega-3 and lignans, anti-inflammatory compounds that help improve cardiovascular health.
Eat whole grain oats, avoid immediate oats with sugar and additives.
Lentil soup with garlic and ripe tomatoes
Lentils are a food rich in plant protein, potassium, magnesium and folate - all of which have been shown to help control blood pressure.
The World Health Organization (WHO) recommends that beans, especially lentils, should be consumed at least 3 times a week to reduce the risk of cardiovascular disease and increase blood pressure.
Eating 100g of lentils per day helps reduce cardioversion by 5.2 mmHg after 8 weeks, while improving the function of the blood vessel endogenous.
Garlic is an indispensable ingredient in soups containing allicin, a substance with a clear dilation and blood pressure lowering effect. Ripe tomatoes provide lycopene, a powerful antioxidant that helps prevent blood vessel damage.
Simmer lentils with tomatoes, garlic, purple onions and a little olive oil. Do not use high-sodium seasoning powder. Can be served with whole-wheat phi noodles or brown rice.
