High blood pressure is one of the leading risk factors leading to dangerous cardiovascular diseases. In addition to adhere to treatment regimens, proactively supplementing foods rich in minerals potassium, natural nitrate and antioxidants into your daily diet is a solution to help control blood pressure.
Potatoes
Potassium has an effect in controlling blood pressure. This mineral works by 2 mechanisms: supporting the body to eliminate excess sodium through the excretory tract and dilating blood vessel walls, helping blood flow to circulate more smoothly.
Potatoes are one of the sources of potassium and are relatively cheap, easy to process into many delicious dishes. You can use potatoes to make grilled fillings or light salad mixes. However, it should be noted that these health benefits will no longer be effective when potatoes are processed as fried in oil with a lot of harmful fats.
Beetroot
Beetroot is a rich source of natural nitrate - a compound that can stimulate the production of nitric oxide, helping to expand blood vessels and improve blood pressure.
In addition, this root also contains many other valuable nutrients such as potassium, fiber, folate, manganese, vitamin C and iron - substances that all contribute to supporting the stabilization of blood pressure levels. To add beetroot to the family menu, you can grill it in an oil-free frying pot, add it to salads, grind it into sauce or mix it with whole grain salad.
Green leafy vegetables
Kale, spinach, cabbage, mustard greens and many other green leafy vegetables contain abundant amounts of nitrate, which provides the effect of dilating blood vessels and improving blood circulation effectively. Maintaining the habit of eating at least 1 cup of green leafy vegetables per day can help control blood pressure and minimize the risk of cardiovascular disease. Thanks to the variety, green leafy vegetables are easily incorporated into most family meals.
Pumpkin
Pumpkins with bright yellow or orange color and starchy flesh are a very abundant natural source of potassium. Not only supporting blood pressure regulation through potassium, pumpkins also supplement with vitamin A, vitamin C and fiber, both supporting vision and the digestive system, and enhancing overall resistance for the body.
