Foods that help lower blood pressure

Regularly eating fish increases longevity thanks to the majority of healthy fats in fresh fish, which reduces the risk of death from heart disease by 35%.

Among salts, especially sodium salt (kitchen salt) in the daily diet is one of the main causes of high blood pressure. On the contrary, salts such as calcium and potassium in the diet can help reduce the risk of high blood pressure. According to research, in the human body, potassium is the 8th or 9th most common mineral by mass (0.2%). An adult weighing 60 kg contains about 120 g of potassium.

Every day, our body needs about 3.5g of potassium and is obtained mainly through food sources. Therefore, it is recommended to use foods rich in potassium to help lower blood pressure for people with high blood pressure. There are many foods rich in potassium, below are some typical types recommended by doctors.

Potatoes, carrots... are foods rich in potassium, which helps reduce blood pressure (Photo: Tan Thanh)

- Sweet potatoes: This is one of the foods that is rich in potassium. A package of sweet potatoes can contain 694 mg of potassium, fiber, beta carotene and a certain amount of starch that can provide enough energy for the body during the day.

- Potatoes: This is a healthy food, a source of potassium that helps lower blood pressure, while its low sodium content helps reduce swelling. We need a potassium/sodium ratio of 5-1 to control high blood pressure and maintain a balance in the body. There are many foods made from potatoes. Potatoes are also rich in magnesium, which helps reduce stress and improve the body's immunity.

- Tomatoes: Tomato paste or tomato puree is a great source of potassium. A quarter cup of tomato paste provides 664 mg of this important mineral, while a half cup of crushed tomatoes only contains 549 mg, and tomato juice has just over 400 mg. So, to get more potassium in your diet from tomatoes, use tomato sauce instead of other cooking methods.

- Beets: Cooked beets have a slightly bitter taste, but they deserve a place on the table, packing 664 mg of potassium in half a cup. Beets are an antioxidant and an excellent source of folate, whether raw or cooked.

- Beans: All types of beans are very good for the cardiovascular system. You should use them in your daily meals because just half a cup of green beans provides nearly 600 mg of potassium. Green beans and peas also have similar effects.

- Asparagus: Asparagus contains a lot of potassium which helps lower blood pressure and amino acids such as amides and a little sodium which helps treat edema. These elements in the digestive process also help fight fatigue. As a food with very high nutritional value, asparagus contains a lot of vitamin A, vitamin B complex, vitamin C, potassium, phosphorus, zinc, crude cellulose, folic acid, helps lose weight and prevent heart disease. Researchers say that asparagus provides a lot of folic acid for the body, if you take 40 mg of folic acid every day, you can reduce the rate of heart disease by 10%.

- Yogurt: One cup of nonfat yogurt contains 579 mg of potassium, while full-fat yogurt has slightly less. Yogurt products are rich in probiotics, which can aid digestion and keep your gut healthy.

- Clams: Every 100g of clams contains about 534mg of potassium and has the highest concentration of vitamin B12 of any food.

- Dried plums: This food is rich in potassium and calcium, so it is very good for your health when used regularly. Eating a lot of dried plums will help strengthen bones, avoiding the risk of osteoporosis, but the amount of calcium in food also helps reduce blood pressure. A study showed that women who ate 10 dried plums a day had significantly higher bone density than those who did not eat them. A diet rich in calcium also helps prevent high blood pressure, so using foods rich in calcium also helps prevent high blood pressure.

- Carrot juice: Each cup of carrot juice contains 500 mg of potassium. Therefore, juicing is the most effective method to get the maximum potassium in carrots. Besides the benefits of potassium, carrots and other yellow fruits and vegetables are very good for the eyes thanks to the presence of carotene.

- Bananas: A potassium-rich food, an average banana contains 400 mg of the heart-healthy mineral. Bananas are also a food that can fill an empty stomach when hungry, helping to promote metabolism in the body.

- Fish: Potassium is abundant in fish and seafood, so regularly add them to your diet. Flounder or tuna contain up to 500 mg of potassium per 100 g. On the other hand, regularly eating fish increases longevity, thanks to a large portion of healthy fats in fresh fish, reducing the risk of death from heart disease by 35%. This is a study conducted by Harvard University (USA).

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- Soybeans: Unprocessed soybeans are an excellent source of protein, which helps fight inflammation in the body. Drink 1 cup of soy milk every day to provide your body with 500 mg of potassium.

- Milk: Milk is very high in potassium. Each cup of milk contains 382 mg of potassium, whether it is fat-free or non-fat.

- Orange juice: A glass of orange juice provides 355 mg of potassium. This is one of the health supplements that should be used regularly at breakfast.

According to Eva.vn