10 High Blood Pressure Lowering Foods


TEMPO.CO, JakartaHigh blood pressure or hypertension is a serious health condition that can lead to irreversible complications and sometimes even death if left untreated. In this condition the blood vessels constantly increase the pressure so that it can increase the risk of heart, brain, kidney, and other diseases.

Kondisi ini biasanya terjadi pada perokok, lansia, kelebihan berat badan, tidak aktif, pecandu alkohol, atau suka makanan berlemak. Faktor umum yang dapat menyebabkan hipertensi adalah gaya hidup yang buruk, riwayat keluarga, dan pilihan makanan. Kontrol tekanan darah secara efisien dengan makan penuh perhatian, berolahraga secara teratur, dan menjalani gaya hidup sehat.

Diet kaya potasium, magnesium, serat, dan rendah sodium dapat membantu mengontrol tekanan darah. Berikut daftar makanan super yang membantu menjaga tekanan darah tetap terkendali.

Pisang
Salah satu penyebab paling umum dari tekanan darah tinggi adalah natrium. Kandungan potasium tinggi yang ditemukan dalam pisang membantu melawan efek buruk natrium. Demikian pula makanan lain yang kaya potasium berkontribusi pada kesehatan jantung yang baik dan mengurangi risiko penyakit jantung. Mengonsumsi 1-2 pisang sehari memberi tubuh kalium yang dibutuhkan.

Bluberi
These little gems are rich in antioxidants and contain flavonoids called anthocyanins, which are excellent at preventing high blood pressure. Blueberries can be added to cereal or can be part of a smoothie or milkshake, depending on your taste.

Green vegetable
Green leafy superfoods such as spinach, cabbage, lettuce, are rich in potassium, magnesium, and loaded with antioxidants. This contributes to maintaining blood pressure. Leafy greens can easily be enjoyed in a salad or sandwich, or in the form of a dish.

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garlic
Garlic is a natural antibiotic and antifungal. Garlic can increase the body’s production of nitric oxide, which helps muscles relax and dilate blood vessels. These changes can lower high blood pressure.

Tomatoes
Tomatoes contain an antioxidant called lycopene, which helps fight high blood pressure. Tomatoes also contain carotenoids that lower the risk of heart disease. Tomatoes can be enjoyed by consuming as part of salads, soups, or juices.

Dark chocolate
No need to abstain from chocolate to control blood pressure. The cocoa in chocolate dilates blood vessels thereby reducing blood pressure. However, you have to make sure you don’t eat too much to avoid gaining weight.

Olive oil
Olive oil contains polyphenols which have inflammation-fighting compounds that help control blood pressure. Olive oil can be sprinkled over salads and pasta. Make sure not to heat the olive oil as it can take away its healing properties.

Fish with omega-3
Fatty fish such as mackerel and salmon are rich in omega-3 fatty acids, which can help lower blood pressure, reduce inflammation, lower triglycerides, and prevent hypertension.

Pistachio
High-protein and high-fiber snacks that will fill you up and help control blood pressure.

Biji rami
Numerous studies have shown that flaxseed is a hypertension-lowering superfood. These seeds contain essential omega-3 fatty acids and linolenic acid, which help reduce blood pressure. High blood pressure has no obvious symptoms and can go undetected until it is too late. It is important to visit the doctor for regular medical check-ups and it is better to start controlling the diet at a younger age so that these complications do not develop.

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A healthy diet is an effective defense against high blood pressure. The above-mentioned foods not only help control blood pressure but also strengthen the immune system and flush out toxins. With adequate treatment and prevention, hypertension can be easily avoided.

Also read: 5 Fruits that are suitable for consumption by people with high blood pressure

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