Expert: Foods that help lower blood pressure extremely well!

High blood pressure affects nearly half of all adults worldwide. It can increase the risk of heart disease and damage the kidneys, eyes and other organs.

Fortunately, there are nutrient-dense foods and snacks that can help regulate blood pressure, especially those containing magnesium, potassium, fiber, and omega-3 fats. According to experts, a healthy diet remains the best natural way to protect your heart and reduce cardiovascular risk factors, according to the health news site Health .

Nutritionist Jillian Kubala, working in the US, shares a unique way of eating bread and some great snacks to help lower blood pressure.

Avocado toast and its positive effects on your blood pressure

Avocados are rich in magnesium, an important mineral that helps regulate blood pressure. One avocado (201g) contains 58.3mg of magnesium, which is 13.8% of the recommended daily intake.

Several studies have shown that magnesium deficiency is associated with an increased risk of high blood pressure, while a magnesium-rich diet may help reduce this risk.

Pumpkin seeds

They are a rich source of magnesium, providing 154 mg per 28g (37% of the daily requirement). They also contain 8.45g of plant protein.

Research shows that a diet high in plant protein may help lower blood pressure compared to a diet based on animal meat.

Sugar-free yogurt

Yogurt provides calcium, a nutrient needed for muscle function, including smooth muscles in blood vessel walls - which helps maintain stable blood pressure and circulation.

Nuts

Almonds, pumpkin seeds, cashews, Greek yogurt and banana

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Almonds and cashews are two easy-to-eat, heart-healthy snacks packed with magnesium, with each ounce providing 76–83 mg of magnesium. Regular consumption of these nuts can protect the heart, lower blood pressure, and reduce cholesterol and high blood sugar levels, all risk factors for heart disease.

Banana and peanut butter

One large banana provides about 8% of your daily potassium needs, along with some magnesium and fiber.

Two tablespoons of peanut butter provide nearly 13% of your daily magnesium needs, making it an ideal choice for people with high blood pressure.

Dark chocolate

Dark chocolate contains 64.6 mg of magnesium (15% of daily requirement) per 28g. It also provides antioxidants and minerals that are beneficial for maintaining stable blood pressure.

Breakfast oatmeal

Oats contain the soluble fiber beta-glucan, which can lower cholesterol and blood pressure, while also aiding weight control, helping to improve overall heart health.

In short, adding snacks rich in magnesium, potassium, fiber and plant protein to your daily diet can help lower blood pressure naturally and reduce the risk of cardiovascular disease, supporting a healthy heart in the long term, according to Health.

Source: https://thanhnien.vn/chuyen-gia-nhung-mon-an-giup-ha-huyet-ap-cuc-hay-185251102085109833.htm