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yun1245@wikitree.co.kr (Yun Jang-yeon)
High blood pressure is a condition that can lead to serious risks, such as heart attack or stroke. However, because it has no specific symptoms, it's difficult to detect early. Therefore, prevention is paramount. Let's learn about five foods that can help lower blood pressure.
Image to aid understanding of the article. Pistachios. / Liudmyla Chuhunova-shutterstock.com
- nuts
Nuts are rich in various nutrients, including magnesium, vitamins, antioxidants, omega-3 fatty acids, and L-arginine. These nutrients help lower blood pressure, improve cholesterol levels, and promote overall vascular health.
According to the American Journal of Clinical Nutrition, nut consumption lowered systolic blood pressure in participants without type 2 diabetes. Pistachios, in particular, showed the strongest effect in lowering both systolic and diastolic blood pressure.
2. Apple
Apples also have a blood pressure-lowering effect. For even greater health benefits, it's best to eat them with the peel.
According to experts at the Cleveland Clinic, a nonprofit academic medical center based in Cleveland, Ohio, antioxidant compounds in apple peels help improve blood flow.
3. Green tea
A meta-analysis published in the Journal of Nutrition, Metabolism and Cardiovascular Disease found that drinking five to six cups of green tea per day reduced systolic blood pressure, total cholesterol levels, and LDL cholesterol (low-density lipoprotein cholesterol).
Image to aid understanding of the article. Blueberries. / videogutiums3-shutterstock.com
4. Blueberries
Blueberries are rich in anthocyanins, which give them their distinctive blue color. Anthocyanins improve the function of endothelial cells in the body, helping regulate blood flow and blood pressure.
According to a study published in the International Journal of Gerontology, healthy adults who consumed 200 grams of blueberries daily for a month experienced improved vascular function and lower systolic blood pressure.
5. Avocado
Avocados contain healthy monounsaturated fats, essential fatty acids, cholesterol-lowering plant sterols, and vitamin E, which help lower blood pressure.
According to a 2022 study published in the British Journal of Nutrition, those who ate avocados five or more times a week had a 17% reduction in blood pressure.
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High blood pressure is so scary
Blood pressure is a real problem whether it goes up or down.
5 foods, if you like them,
Take care of it