Foods that lower blood pressure

Foods that lower blood pressure

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You know there are gods foods that lower blood pressure, and that will allow you to help your body find the right blood pressure?

Below we have summarized some of the best known: let's discover them together!

Green leafy vegetables

According to Harvard Medical School, many green leafy vegetables, from rocket to spinach, contain excellent amounts of potassium and magnesium, which are key minerals for controlling blood pressure.

These nutrients are an important part of the diet to stop hypertension: a potassium-rich diet helps the body become more efficient at eliminating excess sodium, which can in turn be a risk factor in increasing blood pressure. blood pressure, while magnesium helps promote healthy blood flow.

Skimmed milk

A glass of skimmed milk offers a good serving of calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3% to 10%. These numbers may not seem particularly impressive, but they could translate into a 15 percent reduction in heart disease risk. Several studies indicate that higher dietary calcium intake is associated with lower systolic and diastolic blood pressure.

Chicken eggs

If you think the eggs are not healthy for the heart, you should actually know that studies have shown that yolks do not increase the risk of cardiovascular disease at all. Not only that: according to recent research published in the Journal of Agricultural Food Chemistry, egg whites deserve a prominent place on the list of foods to lower blood pressure. When the animals with high blood pressure were fed a protein found in egg whites, they could experience a drop in blood pressure that was comparable to a low dose of Captopril, a blood pressure lowering drug.

Read also: Acupressure, what it is and how it works


THE broccoli they are a good source of minerals that regulate blood pressure: magnesium, calcium and potassium. In fact, many blood pressure lowering foods contain high amounts of these three minerals, and an ISRN pharmacology study was the first to link sulforaphane, the main active ingredient in plant crucifers (including broccoli and cauliflower) with a specific metabolic pathway leading to a significant reduction in blood pressure. In addition, broccoli sprouts are rich in compounds that can help reduce damage to the arteries, which can play a role in high blood pressure.

Beetroot juice

People with high blood pressure who drank a daily glass of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in the American Heart Association Hypertension journal. The useful ingredient appears to be nitrate, which is transformed into nitric oxide, a gas that widens blood vessels and promotes blood flow.

Sesame oil

In a study recently published in the Journal of Clinical Lipidology, it was found that cooking with sesame oil could be helpful in lowering blood pressure in patients with mild to moderate hypertension. Researchers believe that the effect is due to the fatty acids of the oils and antioxidants such as sesamine, sesamol, sesamolin and orizanol.


Foods that lower blood pressure are usually rich in potassium and similar nutrients. Many people recognize the bananas as a rich source of potassium ... properly, given that each banana contains about 420 milligrams or 11 percent of the 4,700 milligrams that the American Heart Association recommends that people consume every day. Surprisingly, however, many vegetables are actually richer in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans contains nearly 1,200 milligrams, and a whole avocado has 975 milligrams.

Dark chocolate

Are you looking for foods that lower blood pressure and taste great? The dark chocolate then it can only be at the top of the list. This sweet and sour food is rich in antioxidants called flavanols, which make blood vessels more elastic and have been shown in numerous studies to lower blood pressure, improve blood flow to the brain and heart, and make platelets less sticky and able to clot. .

Flax seed

The sprinkling of flax seed Grounds during meals can have a big impact on blood pressure readings. In a study published in the journal Hypertension, for example, participants with high blood pressure and peripheral artery disease ate 30 grams of ground flaxseed per day. After six months, systolic blood pressure (maximum) decreased by an average of 15 mm Hg and diastolic blood pressure (minimum) fell by 7 mm Hg.

White beans

To lower blood pressure, it is certainly helpful to eat foods that are high in at least two of these three minerals: calcium, magnesium and potassium. With i White beans, you can play bingo! In fact, a cup of white beans contains 13 percent of the calcium, 30 percent of the magnesium and 24 percent of the potassium needed for the recommended daily servings. The benefits are clear: A review of studies in the American Journal of Hypertension found that food impulses (the dry seeds of plants such as beans, peas and chickpeas) significantly lowered blood pressure in people with and without hypertension.

Video: 28-Day Dash Diet to lower blood pressure (July 2022).


  1. Ardleigh

    All in time and place.

  2. Mokatavatah

    In it all the charm!

  3. Krocka

    I confirm. This was and with me. We will discuss this question.

  4. Gardabei

    Somewhere I already noticed a similar topic oh well

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