Vegetables such as spinach, kale, bok choy, lettuce and Malabar spinach are rich in potassium, magnesium and nitrate - compounds that have been shown to help reduce blood pressure.
According to the World Health Organization, supplementing with vegetables and fruits, especially green leafy vegetables, can reduce the risk of high blood pressure and related cardiovascular diseases. The high potassium content in these vegetables helps balance the amount of sodium in the body, thereby reducing pressure on blood vessel walls. Consuming leafy greens is an important part of regulating blood pressure.
Research shows that consuming 12 servings of leafy greens per day can help reduce average expressed blood pressure by about 45 mmHg. In addition, natural nitrates in green vegetables especially in spinach and amaranth are converted into nitric oxide, which helps dilate blood vessels and improve blood circulation.
However, to optimize effectiveness, grandmothers should eat the vegetables raw or lightly steamed instead of cooking them thoroughly. Because high temperatures can take away some of your important vitamins and minerals. Eating fresh vegetables and healthy fats such as olive oil or avocado also helps increase the absorption of antioxidants such as lutein and beta-carotene.
Leafy greens are a natural "weapon" to help control blood pressure. Eating regularly, processing properly and combining it into a balanced diet is the key to maximizing the health benefits of this food.
