Foods That Lower Blood Pressure

"Silent killer" is the name given to one of the most common health problems today - hypertension or high blood pressure . And this is not accidental, because there are no clear symptoms and the disease goes almost unnoticed. Just a person once goes to the doctor and he is diagnosed with problems of the cardiovascular system. At such a time, it is normal for everyone to start asking questions such as how, where and why ... The answers are all around us.

Nutrition

In general, blood pressure spikes are normal and natural. A person gets into stressful situations, is subjected to heavy physical exertion, gets excited ... All this leads to an increase in blood pressure. When we relax and fall asleep, it decreases.

However, there are various factors (genetic and physiological) that increase the risk of developing hypertension. Most often these are heredity and obesity.

It is known that medication is used to maintain optimal blood pressure, but the foods we put on our table are also not unimportant. We need to know how they affect this problem.

Many scientists are working on a menu suitable for people with hypertension. Most experts say that only one product is unlikely to be able to affect blood pressure values, but the right combination of several would do the job perfectly.

The most well-known and effective combination of foods that lower blood pressure is the basis of a diet called "DASH" or Dietary Approaches to Stop Hypertension - a nutritional approach to the treatment of hypertension .

Its main postulate is the exclusion from the menu of products high in fat and cholesterol. In addition, adhering to the regime, it is necessary not to consume semi-finished products and too salty foods at all. Of course, the diet should be enriched with vitamins, magnesium and potassium.

• Sources of potassium are: raisins, seeds, tomatoes, potatoes, bananas, nuts.
• Magnesium is found in broccoli, spinach, oysters, cereals and legumes.

Top 7 of blood pressure lowering foods identified in the development of the diet for people suffering from hypertension, "DASH":

• Celery: helps fight hypertension and excess weight; it contains the substance 3-N-butyl-phthalide, which lowers blood pressure and normalizes blood circulation;

• Skim milk: It is a source of calcium and vitamin D. Studies conducted by researchers at the University of Michigan show that people who suffer from calcium deficiency are more at risk of developing the disease than others.

• Garlic: it is a real find for all patients; lowers the level of cholesterol in the blood, which in turn contributes to raising blood pressure.

• Dark chocolate: the international medical journal "JAMA" published a material according to which the daily consumption of small amounts of dark chocolate prevents the rise in blood pressure .;

• Fish: Omega-3 polyunsaturated fatty acids, which are contained in fish, in addition to all known actions, play an important role in normalizing blood pressure. It is recommended to eat salmon or mackerel, which are baked in the oven or on the grill, or steamed.

• Beets: In 2008, the journal Hypertension published the results of studies proving that 2 glasses of beet juice are able to lower blood pressure by 10 units (mmHg). The effect lasts 24 hours, it is due to the fact that the plant contains a substance that increases the level of nitric oxide. This in turn removes the tension in the blood vessels and lowers blood pressure.

• Orange juice: 2 glasses of citrus juice a day are enough to regulate the inflated values.

Louis Ignaro, a pharmacologist and Nobel laureate in medicine in 2008, says that in hypertension it is important to consume products rich in L-Arginine and L-citrulline. These substances are found in almonds, melons, peanuts, soy and walnuts. Their main task is to clean the arteries.

More ways to lower blood pressure:

1. Exclude the following products from your menu:

• fast food - this is too greasy, salty or sweet food, the consumption of which leads to fatigue, drowsiness and hypertension;
• alcohol - its detrimental effect on the liver and increase the level of free radicals in the body are safe even with moderate intake;
• Caffeinated beverages - they act as a stimulant, speeding up the heart rate and heart rate.

2. Stop smoking - nicotine is also a stimulant.

3. Walk outside more often - especially after a hard day's work walks relax and improve the general condition of the body.

4. Smile, listen to your favorite music, watch your favorite movies and think positively!