High blood pressure is called the ‘silent killer’ because even when blood pressure rises to critical levels, symptoms are often misdiagnosed. to prevent high blood pressure Reduce your intake of foods high in salt and saturated fat, and increase your intake of foods rich in potassium and magnesium. do.
If high blood pressure continues for a long time, various complications can occur in each part of the body. Many of these cause fatal problems, such as heart attacks and strokes. In addition to genetic factors, environmental factors are also considered to be the main causes of high blood pressure.
This means that the incidence due to acquired effects is high because the family eats in the same environment. to prevent high blood pressure Efforts to reduce intake of foods high in salt and saturated fatneed this Here are 7 foods that can help lower blood pressure.
◆ spinach
Spinach is a dark green jewel-like vegetable. They are low in calories and high in fiber, as well as packed with heart-healthy nutrients like potassium, folic acid, and magnesium. These ingredients lower blood pressure and keep blood pressure levels stable.
◆ potato
It is rich in magnesium and potassium, which are important elements for heart health. When the amount of potassium in the body is low, the body contains too much sodium. On the other hand, if you eat foods rich in potassium, you effectively remove this sodium. In particular, potassium and magnesium are important ingredients for improving blood flow and help to prevent high blood pressure.
◆ banana
Bananas, which are easy to eat during a short breakfast, contain a large amount of potassium. Because it is rich in potassium, it is effective in removing sodium and has the effect of lowering blood pressure. In the hot season, it is delicious and good for health if you freeze it.
◆ kidney bean
Kidney beans, which are not only nutritious but also versatile, contain soluble fiber, magnesium, and potassium. These ingredients not only lower blood pressure, but also have the effect of promoting overall heart health.
◆ fat free milk
It is rich in calcium and vitamin D. These two ingredients work synergistically to help lower blood pressure by 3-10%. A drop in blood pressure of just this amount reduces the risk of cardiovascular disease by 15%.
◆ dark chocolate
According to a study published in the Journal of the American Medical Association, people who ate one small piece of dark chocolate, equivalent to regarding 30 calories, daily for 18 weeks lowered their blood pressure without weight gain or other adverse effects. Dark chocolate with at least 70% cocoa powder has this effect.
◆ sunflower seeds
Sunflower seeds, which are rich in magnesium, are great for snacking. You only need to eat regarding 1/4 cup per day. However, one thing to note is that it must not contain salt (sodium). Sunflower seeds processed with salt are often too high in sodium.
