3 dishes you should eat regularly to effectively reduce blood pressure

Even if high blood pressure is only in the early stages, lifestyle changes can reverse the condition without medication. In addition to limiting salt, increasing exercise, and losing weight, some natural foods also help regulate blood pressure effectively, according to the health website Verywell Health (USA).

Dark chocolate and apples contain antioxidants that help lower blood pressure.

PHOTO: AI

Superfoods that can help control high blood pressure if eaten regularly include:

Dark chocolate helps lower blood pressure

Dark chocolate is one of the most delicious and heart-healthy foods. Studies have shown that the flavonoid antioxidants in cocoa can dilate blood vessels, thereby naturally lowering blood pressure.

A meta-analysis of 20 studies published in the journal BMC Medicine found that regular consumption of dark chocolate can reduce systolic and diastolic blood pressure by an average of 2-3 mmHg.

The most prominent flavonoid is flavanol. This antioxidant, when entering the body, helps activate the production of nitric oxide, a compound that dilates blood vessels, thereby reducing resistance and improving blood circulation.

However, to be effective, people should prioritize choosing dark chocolate with a cocoa content of 70% or more and no added sugar. A small portion of dark chocolate about 20-30 grams/day is enough to be healthy without causing weight gain.

Tea

Tea, especially green and black tea, is rich in polyphenols, a group of antioxidants that improve blood vessel function and lower blood pressure. A study published in the Journal of Nutrition found that drinking green tea regularly for 12 weeks reduced systolic blood pressure by about 2.6 mmHg and diastolic blood pressure by about 2.2 mmHg.

In addition to lowering blood pressure, tea also helps reduce “bad” LDL cholesterol, increase “good” HDL cholesterol, and improve vascular endothelial function. To maximize these benefits, drink tea straight, avoiding added sugar or condensed milk.

Apple

Apples are a rich source of polyphenols, especially quercetin. This powerful antioxidant has been shown to lower blood pressure. Research from the University of Reading (UK) found that people who ate two apples a day for eight weeks had significantly lower systolic blood pressure than those who did not eat apples.

Apples are also rich in potassium, a mineral that helps balance sodium levels in the body and maintain stable blood pressure. In addition, the pectin fiber in apples also helps reduce cholesterol and improve gut microbiota, which are factors related to heart disease and blood pressure, according to Verywell Health .

Source: https://thanhnien.vn/3-mon-nen-an-thuong-xuyen-de-giam-huyet-ap-hieu-qua-185250523163251541.htm