What to eat to lower blood pressure

High blood pressure is a health condition that many middle-aged or obese people suffer from. If high blood pressure is not treated for a long time, it will cause a lot of harm to the human body. Of course, in addition to treatment, people can also eat more blood pressure-lowering foods in their daily lives, such as potassium foods, magnesium foods, calcium foods, fish oil, vinegar, and green tea, which all have blood pressure-lowering effects!

1. Potassium foods

Potassium can help us excrete excess salt from the body, dilate blood vessels, and help lower blood pressure, so it is called a natural blood pressure lowering drug. However, patients with chronic kidney disease or poor renal function should not eat it. Most fresh vegetables and fruits are rich in potassium, so you can actively consume it, starting with one plate of vegetables a day. As for fruit supplement, you can eat one banana and one orange a day. Bananas are a food that is very high in potassium, containing 360 mg of potassium in 100 grams.

2. Magnesium foods

Japan is a country with a very low incidence of breast cancer, one of the reasons being that Japanese people often eat kelp and kombu. Seaweed foods are rich in magnesium, which can effectively lower blood pressure and prevent cerebral stroke. In particular, seaweed is very low in calories and can be safely consumed even by patients with metabolic disorders as long as too much seasoning is not added. Magnesium is rich in seaweed, nuts and beans. Adding beans and nuts to lettuce salad is also a good way to intake it.

3. Calcium foods

Calcium deficiency can lead to the secretion of parathyroid hormone, causing heart and blood vessel constriction and increased blood pressure. People who are prone to high blood pressure often have poor calcium absorption and regulation functions, so they need to pay more attention to calcium intake. Foods with a higher calcium absorption rate include milk and small fish. In addition, foods containing magnesium can improve calcium absorption, so you can add nuts and beans to them.

4. Fish Oil

Sardines, bonito and other blue-back marine fish contain an unsaturated fatty acid called eicosapentaenoic acid, which can prevent platelet coagulation, promote blood circulation, and prevent heart disease and thrombosis. In addition to the fish mentioned above, common saury and tuna also contain docosahexaenoic acid, which can prevent myocardial infarction and arteriosclerosis. You can eat more of this fish, or take it in the form of fish oil supplements.

5. Vinegar

Vinegar can inhibit the increase of white blood cell adhesion, prevent platelets from becoming easily coagulated, and achieve the effect of promoting smooth blood flow. In addition, acetic acid, the main ingredient of vinegar, can inhibit hormones that cause blood pressure to rise, thereby achieving the effect of lowering blood pressure. Therefore, you can eat more foods cooked with vinegar.

6. Green tea

Green tea has the effect of lowering blood pressure, preventing arteriosclerosis, promoting fat burning, and also has the effect of detoxification and weight loss.