Maintaining a good diet is the key to controlling blood pressure. A number of studies have confirmed that certain foods naturally have the “magic effect” of lowering blood pressure, which is like the “natural blood pressure medicine” on our dinner table. Eating more in your daily diet can help you control your blood pressure!
Replace your home salt with low-sodium salt
Salt is an essential condiment in our daily life, but the sodium in salt is also the “culprit” that causes blood pressure to rise. So how can we change that? There are guidelines that clearly state that as long as you change the salt for cooking at home, it can help control blood pressure and reduce the risk of stroke!
The Guidelines for the Promotion and Use of Low Sodium Salt in China point out that there is solid evidence that the use of low sodium salt can reduce blood pressure in hypertensive patients and reduce cardiovascular events and deaths. The data showed that low sodium salt significantly reduced blood pressure by 5.2/1.5 mm Hg
Add roughage to your staple food
A 2020 analysis of 436,000 people published in Nutrients showed that eating more whole grains helped lower blood pressure in people with high blood pressure; In people who do not have high blood pressure, it can be prevented.
The data showed that compared with those who did not eat whole grains at all, people who ate whole grains every day, 4 to 6 days a week, 1 to 3 days a week, and monthly had a 22%, 16%, 9%, and 3% lower risk of hypertension, respectively.
Eat a tomato every day
A study published in the European Journal of Preventive Cardiology in 2023 showed that eating a tomato a day can help lower blood pressure and reduce the risk of high blood pressure! Those who ate more than 110 grams of tomatoes a day had a 36 percent lower risk of high blood pressure than those who ate the least.
Eat these two fruits regularly
We all know that eating more fruit is good for our health. For people with high blood pressure, eating two more fruits in particular helped reduce the risk of death from hypertension.
In 2024, a study published in the journal Frontiers in Nutrition found a “fruit golden mix” for people with high blood pressure. It is – apple + banana! Studies have shown that eating more bananas or apples reduces the risk of all-cause death in patients with high blood pressure, and the two fruits in combination have the greatest benefit.
Eat 1 egg a day
Some people tend to think that eggs are high in cholesterol, and that eating eggs can clog blood vessels and increase the risk of heart disease, stroke and other diseases. In fact, eggs are one of the most nutritious foods and have many benefits for the body.
In 2023, a study published in the journal Nutrients found that people who ate five or more eggs per week had a 28 percent lower risk of diabetes and a 32 percent lower risk of high blood pressure. When combined with other healthy eating patterns, the beneficial effects of egg consumption are even stronger.
Eat spicy food every day
The Chinese Guidelines for the Prevention and Treatment of Hypertension (2024 Revision) include “spicy diet” as a daily recommended dietary pattern! Data analysis found that people who regularly eat spicy food can prevent high blood pressure.
According to the Guide, the main nutrient of chili and other spicy diets is capsaicin, which promotes the production of nitric oxide in the vascular endothelium by acting on its specific target of capsaicin receptors, thereby dilating blood vessels and reducing blood pressure. At the same time, as a condiment, pepper helps people reduce salt intake. The guide points out that those who love spicy food should reduce their salt intake by 2.5 grams per day compared to those who do not like spicy food.
Eat soy products in moderation
In July 2024, a review study published in Nutrients found that eating more soy foods can significantly improve a variety of health indicators such as blood lipids, blood pressure, and blood sugar, and help prevent cardiovascular disease and reduce the risk of cancer and all-cause death.
Eat dairy products every dayA large international study published in a 2020 issue of the British Medical Journal found that eating some dairy products every day can reduce the risk of high blood pressure, diabetes and metabolic syndrome.
Eating at least two servings of dairy a day was associated, on average, with lower blood pressure, waist circumference, body mass index (BMI) and lower blood sugar levels than those who did not eat dairy.
Drink green tea daily in moderation
In 2023, a study of 76,000 people published in Bmc Public Health showed that drinking tea can reduce the risk of high blood pressure, of which drinking green tea can reduce the risk of high blood pressure by 6%, even if not every day, the amount of each drink is not large, as long as you drink it, long-term can also reduce the risk of high blood pressure.
The rich catechins in green tea help promote the production of nitric oxide, which has the effect of dilating blood vessels, which helps to lower blood pressure. In addition, catechins can also inhibit the activity of angiotensin converting enzyme, which can lead to vasodilation and reduced blood volume, thereby effectively reducing blood pressure.
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