Not just relying on drugs from your doctor, but you have to control blood pressure by adjusting your daily diet. Yes, what you eat actually affects the rise and fall of blood pressure, you know. Some even say that some foods can reduce high blood pressure. So, is there really a food that can reduce high blood pressure? What are the types?
DASH diet, a special diet for people with hypertension
A study presented in the 2018 American Heart Association’s Joint Hypertension Scientific Sessions stated. That proper dietary management is able to reduce the need for antihypertensive drugs in patients for 16 weeks. Therefore, experts recommend patients to go on a DASH diet.
DASH Diet (The Dietary Approaches to Stop Hypertension) is a special diet for people with hypertension. This makes the patient limit the intake of fat, cholesterol, and sodium which is the cause of high blood pressure.
The principle of the DASH diet is quite easy to do. This is the distribution of daily portions when you go on the DASH diet:
- Vegetables: 4-5 servings
- Fruits: 4-5 servings
- Lean meat: 2 servings
- Low-fat milk: 2-3 cups
- Nuts: 4-5 servings
Not only a diet, these high blood pressure-lowering foods must also be chosen
The DASH diet allows you to limit your intake of fat, cholesterol and salt. Other benefits to avoid the risk of heart disease. Check out the following high blood pressure foods.
1. Green leafy vegetables
Green vegetables contain inorganic nitrate compounds that are proven to help relax the walls of tense blood vessels. When blood vessels relax more, the blood pressure will tend to decrease.
The content of nitrate is also present in other high blood-lowering foods, namely red beet fruit. Research shows that drinking red beet juice regularly, it is more effective in lowering blood pressure than taking nitrate supplements.
Other high blood pressure foods that contain inorganic nitrates are spinach, cabbage, and radishes.
Many agree that pomegranates are one of the healthiest fruits and have many benefits. Yes, one of the benefits is helping to reduce blood pressure soaring. Research reported in Clinical Nutrition proves that pomegranate juice can reduce blood systolic pressure by up to 21 percent.
Other studies also found the same. That 21 hypertensive patients who were given pomegranate juice for two weeks experienced a drastic drop in blood pressure.
These high blood-lowering foods have antioxidant polyphenols. These substances are needed by the body to prevent the formation of free radicals. The reason is, free radicals are formed, the cells of the body will be damaged and interfere with blood flow. If left blood vessels will clog up and eventually cause blood pressure to rise.
You can also find high levels of polyphenols in dark chocolate, olive oil, and hibiscus tea.
3. Whole wheat
In 2010, research in the American Journal of Clinical Nutrition revealed. That whole wheat can be one of the high blood-lowering foods in the elderly group.
Evidently, the elderly group that incorporated whole wheat into their daily menu had more normal and controlled blood pressure. Meanwhile, other studies have even shown that eating whole wheat every day can reduce blood pressure by 73 percent.
Even so, experts don’t know for sure what is the reason why whole grains are a high blood-lowering food. However, these foods have high fiber content, so they can prevent obesity.
4. Milk and yogurt
Who says people with hypertension can’t drink milk because they have high fat content? At present, there are many dairy products that have been trimmed fat, making it safer for hypertensive people.
Experts agree that the calcium content in milk and yogurt, makes these foods and drinks effective in controlling blood pressure.
5. Fish oil
Fish oil is famous for its various benefits. Yes, one of the benefits that is anticipated by many people is being able to prevent high blood pressure. And also good for heart health.
In the Nutrition journal explained. That consuming fish oil from salmon or sardines 3 times a week is proven to help lower blood pressure.
Good fat content, omega-3, makes fish oil one of the choices for high blood pressure. You can find good fats in tuna and mackerel.
Don’t forget, it’s better to choose fresh fish than canned fish which usually have high sodium content. Which can make blood pressure soar.
That’s the 5 Types of Foods to Reduce High Blood Pressure. Please try at home for people with hypertension. Indeed, it’s not easy to do it, but at least you’ve tried to love yourself.
Hopefully this article is useful for all.