Potatoes
According to a new study in Nutrients in June 2021, the consumption of baked or boiled potatoes to reduce sodium retention and the systolic blood pressure compared to control diet. The researchers also specify that this vegetable meets about 10% of the daily potassium needs of an adult.
Connie Weaver, lead author of the study explains: “Although the focus is often on reducing dietary sodium in
take to better control blood pressure and the risk of cardiovascular disease, it is only half of the story.Potassium plays an equally important role, and perhaps the potassium / sodium ratio is the most important in the context of the whole diet, as the potato flour resulted in a greater reduction sodium retention than potassium supplement alone “.
Kale
Kale is recommended because it is rich in magnesium, potassium and vitamin C.
Three glasses of red wine per week
This is the result of a study published in the scientific journal Hypertension and carried out on more than 1000 Germans: three glasses of red wine of 125 ml per week could reduce blood pressure by 3.7 mm Hg. The explanation? The presence of flavonoids in red wine.
These are antioxidant and anti-inflammatory compounds, also contained in cocoa. Several previous studies have already touted their merits on cardiovascular health and memory. Present in wines, flavonoids promote relaxation of the muscles of the arteries, allowing them to expand and therefore improve blood circulation.
Keep in mind, however, that if you don’t drink alcohol, there is no point in starting. On the contrary, after 4 drinks (or more) of alcohol, your blood pressure may increase.
Oats
Oatmeal is a good cereal for people with hypertension because it is rich in fiber. It also contains little fat and little sodium.
Spinach
Spinach is rich in potassium. A mineral that promotes the drop in blood pressure.
Cucumbers
Cucumbers are rich in potassium.
Artichoke
The artichoke is recommended to fight against hypertension. It is also good for the flora.
Beetroot
The beetroot is rich in nitrate. It turns into nitric oxide which dilates blood vessels and helps blood flow.
Onions
Onions are recommended to lower blood pressure because their sulfur compounds.
Ginger
Ginger is known to have a thinning effect on the blood.
Avocado
The avocado is rich is rich in Omega 3 an element good for the heart.
