Pan-fried salmon with boiled vegetables
Salmon is a rich source of omega-3 (EPA and DHA), unsaturated fatty acids that have been shown to help reduce inflammation and improve the elasticity of blood vessel walls.
Consuming salmon 2-3 times a week helps reduce cardiopulmonary blood pressure by an average of 4-5 mmHg.
Salmon is also rich in potassium and magnesium, two minerals that help balance electrolytes and regulate blood vessel contractions, supporting natural blood pressure reduction.
Combined with steamed vegetables such as broccoli, carrots, pumpkin, rich in fiber and vitamins to help you feel full longer, control blood sugar and not cause high blood pressure at night.
Seaweed tofu soup
This rich soup is not only light for the evening but also rich in nutrients and minerals that are good for the heart.
Tofu provides low-fat plant protein and isoflavones, which can help soften blood vessels and reduce bad cholesterol.
Mushrooms (such as shiitake mushrooms, Agency mushrooms) contain beta-glucan and antioxidants that help improve blood circulation.
Seaweed is rich in potassium, calcium and fucoidan, which help reduce salt retention in the body, increase sodium excretion through urine, thereby lowering pressure on the vessel walls.
People with a diet rich in potassium (over 3,500 mg/day) have a 25% lower risk of high blood pressure than those who consume less potassium.
This soup should be light- seasoned, without using sweet flour or highly salty fish sauce to avoid increasing absorption pressure.
Oatmeal porridge with flaxseed and almonds
If you want a light, heart-healthy and blood pressure dinner, oat congee is an ideal choice. Whole grain oats are rich in beta-glucan, a form of soluble fiber that helps:
Reduces bad cholesterol (LDL) and subjective blood pressure.
Improve insulin sensitivity and reduce vasculitis.
Adding flaxseed and almonds helps supplement plant omega-3, vitamin E and magnesium, substances closely related to blood pressure control and antioxidant stress.
The patient ate 30g of flaxseed per day and lost an average of 10 mmHg of cardiac blood pressure.
Dinner should be eaten before 7:30 p.m., avoid eating salty or full to reduce pressure on the heart and kidneys while sleeping.
Limit fried foods, red meat, processed foods, which are high in sodium and saturated fat.
Drinking water or herbal tea (such as chamomile tea, artichoke tea) helps relax and stabilize blood pressure in the evening.
