Are you suffering from high blood pressure? Then this article is for you. Here’s what to eat if you have high blood pressure.
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High blood pressure just sounds simple. In fact, this is a serious diagnosis that can be dealt with if you change your lifestyle. Chances are if your doctor has told you that you have high blood pressure or are susceptible to this condition, you have also been warned about foods to stay away from. For example, they recommended not to abuse salty foods, such as chips, canned food, deli meats like sausages, sausages, and so on.
But what about foods worth adding to your diet?
Getting the right nutrients and taking care of your health is important when you have high blood pressure. So you can provide the necessary preventive measures and protect yourself from other diseases of the cardiovascular system.
1. Fish
Eating at least two servings of oily fish (salmon or mackerel) a week is helpful for lowering blood pressure, according to nutritionists. They are rich in nutrients, omega‑3 fatty acids, which are very good for heart health, and for other systems too.
There is also an interesting study that showed that if you eat salmon 3 times a week, you can lower blood pressure.
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2. Avocado
Avocado is one of the best foods for a hearty breakfast, a very healthy fruit, it has a lot of nutrients for the heart, digestion, beauty and youth. For people with high blood pressure, avocados are a rich source of potassium, which helps maintain electrolyte balance and lowers blood pressure. Potassium, like magnesium, relaxes blood vessels, allowing blood to flow more freely through the body.
3. Dark leafy greens
Leafy greens like spinach and kale are very beneficial for those with hypertension. It contains a substance that we already mentioned in the last paragraph about avocados — magnesium. It is a mineral that plays more than 600 functions in our body at the cellular level. Among them is the regulation of blood pressure. By increasing the production of nitric oxide, which relaxes blood vessels, magnesium helps regulate blood pressure.
You can also find this mineral in whole grains and legumes. Don’t forget about them too.
4. Pak choi
Pak choi is a rather exotic product that should also be included in your diet. The fact is that pak choy contains a large dose of vitamins A and C, as well as calcium and fiber. Calcium is known to maintain optimal blood pressure as it plays a role in the contraction and relaxation of blood vessels.
5. Milk and yogurt
If you don’t have lactose intolerance and you like milk, great. According to nutritionists, milk and yogurt, especially homemade, are rich in protein and calcium. It’s the same story as with pak choi. But milk also contains potassium, which helps to relax blood vessels and lower blood pressure.
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6. Garlic
Garlic is known to be the best food to ward off pesky beau and colds due to garlic’s immune-boosting effects. But this product is also known as an assistant in lowering blood pressure.
Garlic has been used by our ancestors as a natural remedy for a wide variety of ailments, and in recent years research has shown that garlic can help lower high blood pressure. So do not neglect garlic and supplement it with products with vitamin B12.
7. Bananas
Bananas contain potassium, which greatly helps to get rid of blood pressure. Also, in addition to bananas and cabbage, avocados and spinach, you can add dried fruits and potatoes to your diet. So you get even more potassium.
And of course, cut down on fast foods and sausages, because they really do not allow your blood pressure to drop to normal.
