Other than the DASH Diet, there are a few foods that also assist in lowering blood pressure.
Bananas are rich in potassium and magnesium. Potassium ions are able to counter sodium ions so that the amount of sodium in our bodies is balanced. Magnesium ions can help us relax vascular smooth muscle and reduce the risk of contracting cardiovascular disease. Studies have shown that bananas are rich in water-soluble fiber, which helps metabolize excess cholesterol in the body. Especially when the banana is heated, the content of water-soluble fiber is higher, which can also prevent the occurrence of colorectal cancer. The daily recommended intake is 100 grams, which is about one small banana. If you consume too much, the excess sugar will be stored as triglycerides, which is not conducive to the control of blood pressure.
Kiwi is also a potassium-rich fruit. In every 100 grams, there are about 300 mg of potassium ions, which can help us counter excessive sodium ions. Kiwis are also rich in vitamin C, which is 2 to 3 times higher than lemon. Studies have proven that vitamin C can accelerate the conversion of triglycerides and cholesterol into bile acids and excrete them from the intestinal tract to avoid infect arteriosclerosis and high blood pressure. As for the kiwi fruit enzymes, they accelerate the decomposition of proteins and promote intestinal peristalsis. When eating too much fish and meat, it is recommended to eat 1-2 kiwi fruits after meals to promote protein digestion.
Anthocyanins and water-soluble polyphenols, which help calm blood arteries and regulate blood lipids and blood sugar, are among the potent antioxidants found in the majority of blueberries, cranberries, blackberries, strawberries, and other berries. Additionally, studies have shown that intestinal probiotics may break down the flavonoids found in berries, which helps to diversify and distribute the gut bacterial population and protect the heart. Flavonoids are also regarded as stable compounds. Additionally, frozen berries can be added to breakfast, desserts, and preserves. You may build a fit and healthy body by consuming roughly 1.6 servings (or 120 grams) of berries each day.
Potassium, which is abundant in apples, helps the body flush out extra salt and guards against blood vessel damage. Additionally, pectin, a water-soluble fiber that penetrates the digestive tract and can aid in the metabolism of bile acid and cholesterol, is abundant in apple peel. Eliminate to lower the body’s total cholesterol level and fend off cardiovascular disease.
Heat makes apples more nutrient-dense! More pectin can be released from the apple pulp if it is cooked. The body is unable to digest and absorb pectin, a water-soluble fiber. Its gel-like consistency can make food feel more satiating and slow down the absorption of sugar. The most crucial factor pectin can promote intestinal bile acid and eliminate secondary bile acids (a kind of carcinogen), thereby reducing blood cholesterol, protecting cardiovascular health, and preventing cancer.
Quercetin, a flavonoid component rich in onions, has significant antioxidant properties and can help keep blood vessels’ flexibility. Onions also contain prostaglandin A, which facilitates blood vessel expansion and lowers blood vessel resistance. The body can benefit from rich dietary fiber by lowering blood lipids, stabilizing blood sugar, improving intestinal balance, and enhancing cardiovascular and general health. It is recommended that people with sensitive stomachs avoid eating raw onions. If you don’t like the taste of onions that remains in your tongue after eating, you can drink more lemonade to help mask it.
Tofu, as a plant-based protein, is cholesterol-free and includes phytosterols and soybean isoflavones that can decrease blood lipids and cholesterol and benefit those with high blood pressure. Traditional tofu is also known as slab tofu because calcium sulfate and other calcium coagulants are added during the production process of tofu, which can replenish calcium for our bodies’ needs (calcium deficiency in the body makes it prone to thrombosis and aggravates high blood pressure). Without the use of calcium-containing coagulants, tofu products including soft tofu and egg tofu are produced. Due to its low calcium content, it is not advised as a source of calcium supplements.
Deep-sea fish like salmon, mackerel, and cod are high in omega-3 fatty acids, which can aid in the prevention of strokes, the reduction of blood lipids and triglycerides, and against inflammation. Sardines, saury, and other fish are likewise high in omega-3 fatty acids. It is advised to consume fish two to three times a week, a palm-sized fish will do each time.
The nut itself contains unsaturated fatty acids, especially walnuts and flaxseeds. They share the same properties as deep-sea fish, which are rich in omega-3 that can be converted into EPA and DHA. This promotes heart health by softening blood arteries and enhancing blood flow. Nuts are categorized as oils and fats, yet consuming too much might lead to obesity. It is advised to limit intake to one tablespoon per day, and it is preferable to use unsalted, unflavored nuts.
Tomatoes act as strong antioxidants that are rich in lycopene. With these properties, tomatoes can not merely prevent cancer; they can also protect blood vessels (the absorption of lycopene increases when tomatoes are heated and given extra oil). Studies have shown that tomatoes contain a substance called “tomato saponin”, which aids in preventing the formation of foam cells (macrophages that cause arteriosclerosis). Furthermore, small tomatoes contain 3 to 5 times more tomato saponin than large tomatoes. By consuming 5 small tomatoes or 1 large tomato, we can prevent developing arteriosclerosis effectively.
Check out the Nuewee Organic Pumpkin Protein with Turmeric, which aids in improving blood pressure control.