Eating high blood pressure-lowering foods is very important for people with hypertension, so that their blood pressure remains stable and avoids various complications. What are these high blood-lowering foods? Check out the full explanation below.
Hypertension is a condition that occurs in the long term. Uncontrolled high blood pressure can lead to many complications, from stroke to heart attack that can be life-threatening.
To prevent these complications, hypertension needs to be controlled with a consistent healthy lifestyle. One of them is to choose healthy foods.
Choice of High Blood Lowering Foods
Although there are no foods that can reduce high blood pressure quickly, at least there are some high blood-lowering foods that are good for people with hypertension, namely:
1. Salmon
Salmon is a fish rich in omega-3 fatty acids. The content of this healthy fat is thought to be able to lower blood pressure by suppressing inflammation in the body and lowering levels of compounds that can constrict blood vessels oxylipin.
2. Green vegetables
Green vegetables, such as spinach and broccoli, contain a variety of nutrients, ranging from fiber, antioxidants, potassium, calcium, magnesium, to potassium. These various nutrients can support the health and function of blood vessels, which can help control blood pressure.
3. Carrots
Studies explain that the content of phenolic compounds in carrots can significantly reduce high blood pressure. Although this compound can be obtained from cooked or raw carrots, eating carrots raw is considered more beneficial in lowering blood pressure.
4. Beetroot
Beetroot lowers blood pressure because it contains nitrates. Nitrates are known as compounds that are good at dilating blood vessels and lowering blood pressure. Even studies have proven that beetroot juice can lower blood pressure in just a day and night.
5. Fruit citrus
Oranges, grapefruits, lemons are types of fruit citrus which is good for people with hypertension. Just like green vegetables, fruit citrus loaded with vitamins, minerals, and bioactive compounds that have the effect of lowering blood pressure.
6. Low-fat milk and yogurt
Milk that is rich in calcium and low in fat can help you to lower high blood pressure. If you don't like milk, yogurt you can also use it as a substitute.
In addition to recognizing several choices of high blood-lowering foods, it is also necessary to know that there are several types of foods and drinks that people with hypertension should avoid, including high-fat foods, processed foods, pickles, fast food, alcoholic beverages, and high-caffeine drinks.
Apply Dietary habit Healthy (DASH)
If you have high blood pressure, the foods above can be an option for you. However, a healthy diet with varied and nutritionally balanced foods is still more important to prioritize.
The recommended diet for lowering high blood pressure is the DASH diet or Dietary Approaches to Stop Hypertension. There are four main principles of the DASH diet, namely:
- Increase your nutritional intake from whole grains, fish, poultry, and nuts.
- Also increase the consumption of fruits, vegetables, and low-fat dairy products.
- Cut back on salt, sugary foods and drinks, and red meat.
- Also reduce foods that are high in saturated fat, cholesterol, and trans fat.
In addition, the portion of each type of food also needs to be considered when undergoing the DASH diet, including:
- Rice and wheat: maximum 7–8 servings per day
- Vegetables: minimum 4-5 servings per day
- Fruits: minimum 4-5 servings per day
- Low-fat dairy products: maximum 2-3 servings per day
- Meat, chicken and fish: maximum 2 servings per day
- Nuts and seeds: 4-5 servings per week
- Fats and oils: maximum 2-3 servings per day
- Sweets: up to 5 servings per week
In addition to focusing on the DASH diet, people with hypertension also need to adopt other healthy lifestyles, such as exercising regularly, taking medication regularly, not smoking, not consuming excessive alcohol, getting enough rest, and managing stress well.
With a healthy lifestyle accompanied by the consumption of high blood-lowering foods, it is hoped that your blood pressure can be stable within normal limits. Don't forget to regularly check your blood pressure and health condition to the doctor to anticipate complications.