This is especially dangerous for the elderly, people with cardiovascular disease or chronic high blood pressure. In addition to staying warm and exercising properly, diet plays an important role in stabilizing blood pressure.
Choosing the right foods helps limit sudden increases in blood pressure and reduce the burden on the heart on days when temperatures drop.
First of all, green vegetables and potassium-rich fruits such as bananas, oranges, sweet potatoes, spinach are the main food groups. Potassium has the effect of balancing sodium in the body and supporting vasopressure, thereby reducing pressure on the vessel walls. Especially in the cold season, when the portion is easily leaning towards salty dishes and rich foods, supplementing foods rich in potassium helps the body regulate better.
Sea fish such as salmon, mackerel, and sardines are rich in omega-3 and have the ability to reduce inflammation and improve blood vessel elasticity. Omega-3 also helps lower triglyceride levels and blood pressure. Hot fish soups or pan-fried fish soups with green vegetables are a suitable choice in cold weather.
In addition, whole grains, especially oats and brown rice, contain a lot of soluble fiber, which helps limit cholesterol absorption, supporting blood pressure control. When eaten at breakfast, oats also help maintain stable energy and reduce cravings for salty foods.
Beans and nuts such as soybeans, chia seeds, and walnuts provide magnesium - an important mineral that helps relax blood vessel walls and maintain a stable heart rate. This is also a good source of protein to replace red meat - a food that can increase blood pressure if eaten a lot in the cold season.
Finally, prioritize warm, low-salt foods, avoid fried and fast foods. Drinking enough water, especially warm water or herbal teas such as chamomile tea, ginger, also helps blood circulation better.
