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yun1245@wikitree.co.kr (Yoon Jang-yeon)
High blood pressure is a condition that can lead to serious risks such as heart attacks and strokes. However, it often has no specific symptoms on its own, making it difficult to detect early. Therefore, prevention is most important. Let's learn about five foods that help lower blood pressure.
An image to aid understanding of the article. Pistachio. / Liudmyla Chuhunova-shutterstock.com
- Nuts
Nuts are rich in various nutrients such as magnesium, vitamins, antioxidants, omega-3 fatty acids, and L-arginine. These components help lower blood pressure, improve cholesterol levels, and promote overall vascular health.
According to the American Journal of Clinical Nutrition, nut consumption has a lowering effect on systolic blood pressure in participants without type 2 diabetes. In particular, pistachios showed the most potent effect in reducing both systolic and diastolic blood pressure.
2. Apple
Apples also have the effect of lowering blood pressure. To gain greater health benefits, it is recommended to eat the apple peel as well.
According to experts at the Cleveland Clinic, a non-profit academic medical center based in Cleveland, Ohio, antioxidant compounds found in apple skins help facilitate smooth blood flow.
3. Green tea
According to a meta-analysis published in the Journal of Nutrition, Metabolism, and Cardiovascular Diseases, consuming 5 to 6 cups of green tea daily reduces systolic blood pressure, total cholesterol levels, and LDL cholesterol (low-density lipoprotein cholesterol) levels.
An image to aid understanding of the article. Blueberries. / videogutiums3-shutterstock.com
4. Blueberry
Blueberries are fruits rich in anthocyanins, which create the berries' distinctive blue color. Anthocyanins improve the function of endothelial cells in the body, helping to regulate blood flow and blood pressure.
According to a study published in the International Journal of Geriatrics, healthy adults who consumed 200g of blueberries daily for a month experienced improved vascular function and lowered systolic blood pressure.
5. Avocado
Avocado contains healthy monounsaturated fats, essential fatty acids, plant sterols that lower cholesterol, and vitamin E, contributing to lowering blood pressure.
According to a study published in the British Journal of Nutrition in 2022, the group that consumed avocados five or more times a week experienced a 17% reduction in blood pressure.
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High blood pressure is very scary, isn't it?
High or low blood pressure is really troublesome.
If you like any of the five foods,
Please pay attention.
