Besides avoiding fried foods and products rich in sodium, consuming foods that help lower blood pressure is essential to protect yourself from cardiovascular problems.
When it comes to controlling blood pressure, the first tip we hear is that we should reduce the intake of salt and foods that contain sodium, as they can worsen the condition. However, did you know that there are foods that help lower blood pressure too?
Know some foods rich in potassium and other substances that contribute to the maintenance of blood pressure at healthy levels:
Avocado
Avocado is often seen as a villain because it is a very caloric fruit, but the truth is that it can be a very healthy option if consumed in moderation and without the addition of ingredients such as sugar or condensed milk.
This fruit is rich in vitamins A and E, which have an antioxidant function, lower bad cholesterol (LDL), and is still an excellent source of potassium, thus contributing to pressure control.
Coconut water against blood pressure
Coconut water, especially in the natural version, is rich in potassium and has a high hydrating power. This way, this drink reduces swelling and helps maintain blood pressure and healthy levels.
Garlic
Garlic contains substances that have a hypotensive effect, that is, they contribute to the decrease in pressure. It is recommended that it be consumed raw or else that it be added to the food at the end of the preparation, in order to preserve its properties better.
Banana rich in fiber and lowers blood pressure
The banana is the first fruit that comes to mind when we think of foods rich in potassium, and it really is a good option for pressure control.
In addition, the banana promotes the release of hormones linked to well-being and helps to relax the muscles, which also contributes to the hypotensive effect.
Egg white
The egg was once considered one of the villains of cholesterol, but a study by Spanish researchers showed that the egg white contains proteins capable of exerting a very potent vasodilation effect.
It is still unclear whether these properties remain after cooking, so the recommendation is that the white is consumed in moderation, alternating between boiled egg, poached egg, and “fried” egg with water or just a drizzle of vegetable oil.
Spinach lovely green and also a blood pressure killer
The dark green leaves are known for their beneficial properties in the prevention of several diseases, including cancer.
For those looking for options that still help control the pressure, the tip is to invest in spinach, which stands out for its high potassium content.
Wheat bran
Grains and whole grains help lower the pressure because their high fiber content reduces the absorption of fats by the body and favors a balance in the levels of good (HDL) and bad (LDL) cholesterol.
Wheat bran stands out among cereals because it also offers a good amount of magnesium, zinc, and B vitamins, which promote dilation of the vessels and, consequently, contribute to lower blood pressure.
Red fruits
Fruits such as strawberries, blackberries, blueberries, and raspberries have their characteristic color due to a pigment called anthocyanin.
This substance has an antioxidant function and reduces bad cholesterol, and increases good cholesterol, which favors circulation and blood pressure control.
Watermelon
In addition to its water and fiber content, which already contributes to eliminating excess fluids and reducing fat absorption, watermelon is rich in a substance called citrulline.
This component is metabolized by the body and favors the production of nitric oxide, a molecule that exerts a relaxing effect on the walls of blood vessels and, thus, helps to maintain pressure at healthy levels.
Salmon
Salmon is a fish known for its good fats, such as omega-3, which has anti-inflammatory properties, contributes to the balance of good and bad cholesterol levels, and protects the body against cardiovascular diseases.
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