Berries
Strawberries, blueberries or raspberries are very beneficial for the cardiovascular system. They contain many antioxidants that help blood vessels maintain elasticity over time. Some compounds in berries also have the ability to inhibit the ACE enzyme - a mechanism similar to many high blood pressure medications. Using about one cup of fresh or frozen berries every day, or mixing them with smoothies and oatmeal will help boost nutrients for the body.
Nuts
Almonds, walnuts, chia seeds, flaxseeds are rich in magnesium, potassium, good fats and fiber. These nutrients help soften blood vessel walls, reduce inflammation and improve blood pressure if used regularly in moderation.
Fatty fish
Salmon, mackerel or sardines are very rich sources of omega-3. These are good fat groups that have the ability to soothe inflammatory reactions in blood vessels, thereby contributing to reducing pressure on the circulatory system. Maintain about 2-3 meals of fatty fish per week, with a serving of about 100-200 g per meal, helping the body receive enough omega-3 needed to support blood pressure control.
Dark chocolate
Dark chocolate contains flavonoids - an antioxidant group that helps increase the production of nitric oxide, dilate blood vessels and improve blood flow. Using a small amount every day can help lower blood pressure and protect cardiovascular system.
Green leafy vegetables
Spinach, kale or watercress bring a lot of potassium, magnesium and nitrate. Magnesium helps the blood vessel walls become softer, while nitrate when entering the body will convert into nitric oxide - a substance that helps blood vessels dilate, creating favorable conditions for blood circulation. Potassium also has the effect of eliminating excess sodium, thereby reducing pressure on the blood vessel walls and supporting lower blood pressure.
Bean varieties
Lentils, green beans and green beans also contribute to lowering blood pressure. They provide arginine - an amino acid that promotes the production of nitric oxide to help blood vessels dilate. In addition, folate, antioxidants, potassium and magnesium in beans combine to keep blood vessels healthy and limit the adverse effects of sodium.
