Green vegetables and fresh fruits
This is a rich source of potassium, magnesium and fiber - essential nutrients that help dilate blood vessels, reducing pressure on blood vessel walls.
Dr. Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital (USA), said: "Kali helps balance the amount of sodium in the body, thereby reducing blood pressure. Fiber helps reduce bad cholesterol, improving cardiovascular health".Dark green vegetables such as spinach, kale, broccoli and fruits such as bananas, oranges, strawberries are especially beneficial for people with high blood pressure.Beans and whole grains
Beans and whole grains contain a lot of soluble fiber, which helps reduce cholesterol and stabilize blood sugar.
Research by the American Heart Association (AHA) shows that increasing whole grain consumption helps reduce the risk of cardiovascular disease and stroke.Beans such as black beans, red beans, lentils and grains such as oats and brown rice are great choices for people who want to control their blood pressure.
Fatty fish
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have the effect of reducing inflammation, reducing bad cholesterol and lowering blood pressure.
Omega-3s help improve blood vessel function, reducing the risk of blood clots, says Dr. Dariush Mozaffarian, Head of the Department of Cardiology at Tufts School of Public Health (USA).Eat fatty fish at least twice a week to maximize the health benefits of cardiovascular disease.
Milk and low-fat dairy products
Milk and low-fat dairy products are a source of calcium and potassium, two important minerals that help regulate blood pressure.Research from Harvard University (USA) shows that adequate calcium consumption helps reduce the risk of high blood pressure.Yogurt and low-fat cheese are good choices for people with high blood pressure.
Nuts and nuts
Seeds and nuts are rich in monounsaturated and polyunsaturated fats, which help lower bad cholesterol and improve blood vessel function.Dr. Martha Gulati, a cardiologist at Cedars-Sinai Hospital (USA), emphasized: "Nuts such as almonds, walnuts, chia seeds are a rich source of magnesium and potassium, which help stabilize blood pressure".
Note:
In addition to supplementing beneficial dishes, people with high blood pressure need to limit their consumption of salt, saturated fat, alcoholic beverages and cigarettes. Maintaining a reasonable weight, exercising regularly and managing stress are also very important in controlling blood pressure.
