High blood pressure It is a disease that can be cause by many factors. One of them is the matter of food because various ingredients or raw materials cause high blood pressure. On the other hand, if we choose to eating the right food. High blood pressure can be lower without having to resort to medication. This article therefore would like to take everyone to get to know the DASH Diet, a guideline for eating food that has been design. Especially to reduce high blood pressure Including a sample program Foods that lower blood pressure Let’s share as well.
Guidelines for eating food to treat disease It has existed since ancient times. For example, bitter melon soup treats burns, liang curry solves the problem of low milk supply for those who are breastfeeding, lotus curry helps neutralize fever, etc., which causes high blood pressure. that are directly related to food There are foods that help in healing as well. There is a dietary guideline call the DASH Diet , which is a diet for people with high blood pressure. Helps reduce blood pressure.
Foods that reduce high blood pressure include:
Green Leafy Vegetables: Green leafy vegetables often contain potassium, a nutrient that helps the kidneys excrete sodium through the urine. and adjust the amount of sodium within the body to achieve balance Can cause blood pressure to drop. Green leafy vegetables that are rich in potassium such as cabbage, kale , spinach, etc. However, patients with severe kidney disease should be especially careful. Because if the body receives a large amount of potassium, it may cause harm.
Berry fruits: such as blueberries, raspberries, strawberries, etc., especially blueberries, contain important nutrients such as flavonoids, which ยูฟ่าเบท stated that Consuming such fruits may help prevent high blood pressure. and reduce blood pressure levels.
Skim milk and yogurt: It is a good source of calcium. and low in fat The American Heart Association stated that Women who eating 5 or more servings of yogurt per week It may reduce the risk of high blood pressure by up to 20 percent. However, you should always check the amount of added sugar on the label on the package. This is because adding sugar in large quantities may become harmful to the body.
Seeds and nuts: Unsalted seeds like sunflower or pumpkin seeds are pack with potassium. Magnesium, fiber and phytochemicals that can help lower blood pressure. In addition, pistachios It is also consider another food that has properties in this area.
Fish high in omega-3 fatty acids: Salmon and mackerel are rich in protein and omega-3 fatty acids. Which may help lower blood pressure. and reduce triglyceride levels in the blood.
Dark chocolate: is chocolate that contains more than 60 percent cocoa and less sugar than usual. From the research study. It was found that dark consumers Chocolate lower systolic blood pressure levels by an average of 3 mmHg. And the level of diastolic blood pressure decreased by an average of 2 mmHg. So dark chocolate may be an option that can help lower blood pressure levels. You should consume no more than 100 grams per day.
Olive oil: is a good fat that is rich in polyphenols. Which is a type of antioxidant that may help patients with lower blood pressure. However, even olive oil can be beneficial to people with high blood pressure. But if consumed too much, it can have negative effects on the body.
Garlic: is another option that is commonly use today. The properties of garlic in lowering blood pressure were the results show that. The herb increases the amount of nitric oxide in the body. Which will help stimulate blood vessels to expand May cause blood pressure to drop.