Healthy blood pressure will keep your heart healthy, reducing your risk of heart attack and stroke. The food we eat can directly affect blood pressure by raising or lowering it. So what should you eat to have healthy blood pressure?
1. Diet to prevent high health blood pressure
High blood pressure, also known as hypertension, is considered a “silent killer” because it often has no symptoms but can develop silently over many years leading to serious complications such as a heart attack or stroke.
In addition, high blood pressure also causes many dangerous complications such as aortic dissection, eye complications, kidney failure complications .
Taking a healthy diet is crucial to preventing and treating high blood pressure. There are certain foods that can lead to higher blood pressure. Specifically, foods high in sodium. Sodium holds water in the body, and excess water puts extra pressure on the blood vessels, causing blood pressure to rise.
Weight gain can also raise blood pressure, so it’s also important to pay attention to your overall calorie intake to help maintain normal blood pressure levels.
To reduce your risk of high blood pressure, you should eat a diet that includes fruits, vegetables, low-fat dairy products, whole grains, chicken, fish, beans, and nuts. Eat less salt, red meat, sugary drinks, and processed foods with added sugar and salt.
Calcium, potassium, magnesium, and fiber are nutrients important for healthy blood pressure.
2. Some foods help reduce the risk of health blood pressure
Foods rich in potassium are important in controlling hypertension because potassium helps lower blood pressure by helping the kidneys get rid of excess sodium. Potassium also helps reduce tension in the walls of blood vessels, which helps lower blood pressure.
Bananas are a great source of potassium that you should eat to support healthy blood pressure. An average banana has 422mg of potassium and you can eat bananas anytime if you are not on a pathological diet, eating them whole or mixed with plain yogurt in snacks is also very delicious.
2.2. Kinds of bean
Beans provide some natural carbs along with plant-based protein and a host of vitamins and minerals, including magnesium, which supports healthy blood pressure. Plus, soluble and insoluble fiber, including the naturally occurring resistant starch found in beans, can help support blood pressure control.
According to a meta-analysis published in the American Journal of Hypertension, people who ate a lot of beans and lentils had lower systolic blood pressure, regardless of whether they were diagnosed with hypertension or not.
Legumes (lentils, chickpeas, chickpeas, and the like) are good sources of plant-based protein. Unlike animal protein, legumes are not high in fat and are practically free of saturated fat and cholesterol , both of which have been shown to contribute to heart disease risk.
Legumes are naturally high in fiber, which promotes healthy digestion. They also provide important micronutrients such as zinc, potassium, B vitamins, iron, manganese, and phosphorus. Many legumes are rich in antioxidants that help prevent and control the disease.
2.3. Pure yogurt
Natural yogurt contains a trio of blood pressure-supporting minerals: healthy calcium, magnesium, and potassium. Plus, the probiotics found in yogurt may play a unique role in lowering blood pressure.
Research shows that consuming probiotics can improve blood pressure. Probiotics are well-researched for their health benefits in improving immune system function and preventing diarrhea. Furthermore, studies have shown that probiotics and their products can reduce blood pressure by improving levels of total cholesterol and low-density lipoprotein cholesterol.
Whole grains like oats are good choices to support healthy blood pressure. Unlike refined grains, whole grains contain a richer and more varied range of healthful nutrients such as fiber, vitamins, and minerals.
Eating more whole grains rich in fiber may also reduce the risk of hypertension by strengthening the gut microbiome. Eating Fibers like this have been linked to an improvement in blood pressure on both a systolic and diastolic level.
Blueberries contain fiber, vitamins and minerals, nutrients that can help support heart health and overall health. Blueberries contain anthocyanins, a polyphenol that gives them their beautiful vibrant color and may provide blood pressure benefits by increasing flow-mediated dilation and lowering systolic blood pressure.
All blueberries contain anthocyanins but wild blueberries contain more anthocyanins than cultivated blueberries and you can mix them with cereal, cake, or yogurt.
2.6. Sugar beet
Beets can improve heart health, reduce inflammation, and lower blood pressure. With just 58 calories in a cup, beets are rich in fiber and potassium. Studies show that both beetroot and beetroot juice can lower blood pressure because they are high in nitrates, which improve blood flow.
Beets are naturally high in nitrates, which are converted to nitric oxide in the arteries. This causes the blood vessels in the heart and organs to dilate, lowering blood pressure and increasing blood flow.
3. Cooking tips for healthy blood pressure
- Often cook food at home instead of eating out.
- Choose to buy foods on labels that say low salt or no salt.
- Limit canned foods.
- Regularly choose fresh meat and seafood over-processed and packaged meats.
- Buy unsalted snacks like nuts.
- Reduce salt by using steamed, boiled dishes instead of braised, sautéed, or grilled dishes.
- Increasing green vegetables, fresh fruits into the diet helps to add fiber, vitamins, potassium, magnesium… to have healthy blood pressure.