Natural foods help lower blood pressure safely

For patients with high blood pressure, if not treated properly and without lifestyle changes, it will be very dangerous. To control blood pressure well, patients need to have a suitable diet. Choosing foods of plant origin is one of the safe ways to maintain stable blood pressure.

Lifestyle and nutritional changes help control high blood pressure

Hypertension is the leading dangerous disease that causes stroke and many other dangerous complications such as aortic dissection, eye complications, kidney failure, myocardial infarction, etc. Therefore, people with hypertension need treatment to control blood pressure at a safe level.

To control blood pressure well, patients must first strictly follow the doctor's prescription. Combine with changing to a healthy lifestyle, exercising regularly, quitting smoking, avoiding anxiety, stress...

Regular exercise helps the body stay healthy, increases sugar consumption, reduces the risk of insulin resistance in diabetic patients with high blood pressure and maintains more stable blood pressure.

Diet plays a particularly important role in preventing and treating high blood pressure. Changing your lifestyle and following a proper diet as directed by your doctor will help control and prevent dangerous complications of the disease.

Uncontrolled high blood pressure can easily cause many dangerous complications.

According to MSc. Dr. Le Thi Hai, former Director of the Nutrition Consultation and Examination Center, National Institute of Nutrition, people with high blood pressure need to pay attention to eating a low-salt diet, reduce salt intake. Do not eat animal fat and viscera. Eat vegetable oil in moderation. Increase intake of green vegetables and low-sugar fruits.

You should drink unsweetened skim milk or unsweetened nut milk. Do not drink alcohol, smoke…

For people who are overweight or obese, they need to lose weight to maintain normal weight by reducing the amount of starch, sugar, fat, etc.

Natural foods help lower blood pressure safely

Eating plant-based foods like vegetables, fruits, whole grains, nuts, olive oil, and healthy fats is a great way to increase your intake of fiber, vitamins, minerals, and antioxidants. These nutrients have been shown to benefit heart health, reduce blood pressure, and reduce the risk of other chronic diseases.

People who eat a primarily plant-based diet have lower blood pressure readings than meat-eaters who are more likely to consume less fresh produce, according to research published in the Journal of the American Medical Association.

Flavanols are compounds found in plants such as fruits, vegetables, beans, grains, and nuts. They act as antioxidants and have strong anti-inflammatory effects. These compounds have been found to have many health benefits, including helping to reduce the risk of certain diseases such as cardiovascular disease, lower blood pressure, metabolic syndrome, and some cancers.

Vegetables

Eating lots of vegetables is very beneficial for people with high blood pressure. Vegetables are a healthy natural food source containing many vitamins, minerals, especially fiber and antioxidants.

Consuming a lot of fiber has been shown to help prevent high blood pressure, in addition it can control appetite and avoid high blood sugar, fatigue, poor digestion...

Sodium is an electrolyte that is balanced by potassium and magnesium to maintain healthy blood pressure. Potassium helps lower blood pressure by helping the kidneys excrete excess sodium. Potassium also helps reduce tension in the walls of blood vessels and lower blood pressure. Green leafy vegetables such as spinach, kale, lettuce, and mustard greens are rich in potassium, which helps maintain stable blood pressure.

Fresh fruit

Eating fresh fruit is an effective way to increase fiber intake and important nutrients that are good for blood pressure such as: vitamins B, C, potassium, magnesium, phosphorus... and antioxidants that help reduce blood pressure and protect cardiovascular health.

The best fruits for people with high blood pressure include: oranges, tangerines, berries, apples, watermelon, bananas...

Beans

Beans are a great source of plant-based protein, as well as fiber, B vitamins, and several antioxidants. Unlike animal protein, beans are low in fat, especially saturated fat and cholesterol, which contribute to heart disease.

Sources of soluble and insoluble fiber, including naturally occurring resistant starch found in beans, may help support blood pressure control.

Eating fresh fruits and vegetables and nuts helps maintain stable blood pressure.

Healthy fats

Nuts are a great source of healthy fats, and they also provide protein and fiber. These fats have anti-inflammatory benefits, stabilize blood sugar levels, and are good for heart health.

In addition to nuts and seeds, other foods that are high in healthy fats include avocados and extra virgin olive oil.

Whole grains

Whole grains are foods that should be included in the diet of people with high blood pressure because they are a source of fiber and some minerals that are beneficial for blood pressure.

The fiber in whole grains may reduce the risk of high blood pressure by promoting the health of the gut microbiome. Oats are a good choice because they contain a type of fiber called beta-glucans. Eating this type of fiber has been linked to lower systolic and diastolic blood pressure.

According to SKDS

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