Lowering blood pressure with fruits and vegetables

High blood pressure is a cardiovascular disease that can cause serious complications. Many factors contribute to high blood pressure, including genetics, stress, a sedentary lifestyle, and an unhealthy diet. Fortunately, people with high blood pressure, and indeed all of us, can support their treatment with readily available foods, especially during the winter months.

For patients diagnosed and treated for hypertension, the most important thing is to take medication as prescribed by their doctor. In addition, patients need a reasonable work, exercise, and rest schedule to help control blood pressure. However, alongside these measures, hypertensive patients can adopt a diet that includes foods that naturally and non-toxically lower blood pressure. Foods that can lower blood pressure usually show results after two weeks or more of use. Here are some helpful foods for hypertensive patients to consider:

Sprouts

Recent research indicates that sprouts contain an antioxidant called glucoraphanin, which can lower blood pressure and reduce inflammation in the heart, arteries, and kidneys. This antioxidant also helps reduce the risk of stroke and heart attacks. It's easy to grow sprouts: you can buy them at the market or supermarket; or you can buy seeds and grow them yourself on your rooftop or in your small garden. Sprouts also provide higher levels of nutrients such as protein, enzymes, antioxidants, anticarcinogens, vitamins, and minerals compared to regular vegetables.

Sprouts contain antioxidants that can help lower blood pressure.

Some winter vegetables and fruits

Research on the nutritional value of food has provided us with a list of some fruits and vegetables that help lower blood pressure: celery contains a compound called 3-n-butyl phthalide which relaxes the smooth muscles lining blood vessels, thus reducing blood pressure. Celery also contains plenty of vitamin C, potassium, calcium, and magnesium, which also help lower blood pressure. A US study published in the New York Times showed that people who ate celery daily reduced their blood pressure by 12-14% compared to those who did not eat celery.

Celery is rich in vitamin C, potassium, calcium, and other nutrients that help lower blood pressure.

Spinach: rich in folate, which can lower blood pressure. Research published in the Journal of the American Medical Association showed that people who ate spinach equivalent to 1,000 micrograms of folate per day experienced a greater reduction in blood pressure compared to those who ate only 200 micrograms per day.

Garlic: can fight heart and coronary artery disease by relaxing arteries. The gases produced by garlic in the stomach also have the ability to dilate arteries and lower blood pressure. Eating one clove of garlic a day can significantly lower your blood pressure in as little as three months.

Tomatoes contain lycopene, an antioxidant that helps protect cells from damage caused by free radicals. The lycopene and carotenoids in tomatoes help lower blood pressure and reduce the risk of heart disease. A study published in the American Journal of Cardiology showed that regularly consuming 250mg of tomato extract for 8 weeks can significantly reduce both systolic and diastolic blood pressure in hypertensive patients.

Potatoes: contain many kukoamines, vitamins C, B6, B1 and B3; magnesium, iron, zinc, phosphorus, carotenoids and phenols, which help lower blood pressure and reduce heart disease, and are good for health.

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Bananas: high in potassium, which helps lower blood pressure and reduce the risk of stroke; low in sodium, which is good for patients with hypertension. Similarly, other fruits like apples, plums, pears, pomegranates, and mangoes also contain substances that help lower blood pressure.

Chrysanthemum greens: contain bile acids that help lower blood pressure and improve brain function, as well as rough fiber that is good for digestion, promotes bowel movements, and reduces cholesterol.

Lettuce: contains 27 times more potassium than sodium; this ratio is very beneficial for maintaining water balance in the body and eliminating waste products, increasing urine excretion, and helping to lower blood pressure.

Bok choy: has therapeutic effects on conditions such as hypertension, heart valve disease, nephritis, bleeding gums, scurvy, etc.

Black fungus: contains acids that help lower blood cholesterol. The gelatinous substance in black fungus has strong adhesive properties, effectively binding and absorbing waste products in the body, eliminating them through the digestive tract. Purine glucoside in black fungus reduces the risk of cerebral vascular blockage caused by high blood pressure.

Shiitake mushrooms: contain high levels of potassium, low levels of sodium, and substances that help control cholesterol levels in the blood and liver, prevent atherosclerosis, and lower blood pressure…

Onions: help dissolve blood clots in the brain, inhibit the increase of cholesterol in the blood caused by eating fatty foods. The substances in onions can reduce the resistance of blood vessel walls and stabilize blood pressure.

According to Health and Life