Hypertension is called the “silent killer” because even when blood pressure rises to critical levels, the symptoms are often misdiagnosed. to prevent high blood pressure Reduce your intake of foods high in salt and saturated fat, and increase your intake of foods high in potassium and magnesium. Do.
If high blood pressure continues for a long time, various complications can occur in every part of the body. Many of these cause fatal problems, such as heart attacks and strokes. In addition to genetic factors, environmental factors are also considered to be the main causes of hypertension.
This means that the incidence of acquired effects is high because the family eats in the same environment. to prevent hypertension Efforts to reduce your intake of foods high in salt and saturated fatyou need this. Here are 7 foods that can help lower blood pressure.
◆ spinach
Spinach is a dark green, jewel-like vegetable. They’re low in calories and high in fiber, as well as packed with heart-healthy nutrients like potassium, folate, and magnesium. These ingredients lower blood pressure and keep blood pressure levels stable.
◆ Potato
It is rich in magnesium and potassium, important elements for heart health. When the amount of potassium in the body is low, the body contains too much sodium. On the other hand, if you eat foods rich in potassium, you effectively remove this sodium. In particular, potassium and magnesium are important ingredients to improve blood flow and help prevent high blood pressure.
◆ Banana
Bananas, easy to eat for a short breakfast, contain a large amount of potassium. Because it is rich in potassium, it is effective in removing sodium and has the effect of lowering blood pressure. In the hot season it is very good and it is good for your health if you freeze it.
◆ bean
Red beans, which are not only nutritious but also versatile, contain soluble fiber, magnesium and potassium. These ingredients not only lower blood pressure but also have the effect of promoting overall heart health.
◆ skimmed milk
It is rich in calcium and vitamin D. These two ingredients work synergistically to help lower blood pressure by 3-10%. A drop in blood pressure of just this amount reduces the risk of cardiovascular disease by 15%.
◆ dark chocolate
According to a study published in the Journal of the American Medical Association, people who ate a piece of dark chocolate, equal to about 30 calories, every day for 18 weeks lowered their blood pressure without weight gain or other adverse effects. Dark chocolate with at least 70% cocoa powder has this effect.
◆ sunflower seeds
Sunflower seeds, rich in magnesium, are great for a snack. You only need to eat about 1/4 cup a day. However, one thing to note is that it should not contain salt (sodium). Sunflower seeds processed with salt are often too high in sodium.
