7 Vegetables that are Good for High Blood Pressure

Vegetables are nutritious foods that provide many health benefits for the body, eating vegetables is also considered one of the best ways to reduce high blood pressure or hypertension. There are several types of high blood-lowering vegetables that are considered effective, so it doesn't hurt for those of you who have high blood pressure to continue to consume them every day.

What is Hypertension

Hypertension is another name for high blood pressure. This disease can cause severe complications and increase the risk of heart disease, stroke and death.

Blood pressure is the power given by blood to the walls of blood vessels. The pressure depends on the work done by the heart and blood vessel resistance.

Hypertension and heart disease are global health problems. The World Health Organization (WHO) suggests that the growth of the processed food industry has affected the amount of salt in food throughout the world, and that this plays a role in hypertension.

Vegetables for High Blood Pressure

There are several reasons behind the increase in blood pressure and one of them is our diet. Our food choices today revolve around sodium. Although occasionally eating french fries, burgers, and fried foods, but you have to reduce or stop eating them.

Foods high in sodium cause water retention. The added water puts pressure on the heart and blood vessels, which in turn makes them constrict and cause an increase in blood pressure levels. For people with slightly increased blood pressure, doctors usually recommend a high blood pressure diet.

A high blood pressure diet must be low in sodium, and a good mixture of fruits rich in fiber and whole grains. Saturated fats should not, also foods high in cholesterol. In addition to fruits and seeds, here are some vegetables that can reduce hypertension:

1. Spinach

Spinach for High Blood Pressure / Hypertension
Spinach (Source : Pixabay/Clara Sander)

Can spinach reduce high blood pressure? Yes, spinach is good for people with hypertension. In addition to increasing energy, spinach is good for people with high blood pressure, because this vegetable contains magnesium, which serves to reduce and control high blood pressure. Spinach is also useful for healthy arteries, so it does not experience stiffness and hardening.

2. Broccoli

Broccoli for High Blood Pressure / Hypertension
Broccoli (Source : Pixabay/Hamom Domingues)

These vegetables are good sources for blood pressure regulating minerals, because they contain magnesium, calcium, and potassium. In fact, the amount of content of the three minerals is a sign of lots of food to lower blood pressure. Previous studies in animals have found that a diet high in broccoli can help reduce blood pressure, cardiovascular disease, and stroke. These high blood-lowering vegetables are rich in compounds that can help reduce arterial damage, which may play a role in high blood pressure.

3. Carrots

Carrots for High Blood Pressure / Hypertension
Carrots (Source : Pixabay/Yerson Retamal)

Carrots contain a substance called beta-carotene and potassium, which benefits both to normalize heart rate and kidney function. Abnormal heart rhythm is a complication that is usually experienced by hypertensive patients, carrot consumption for hypertension on a regular basis so that the heart condition and pressure are back to normal.

4. Celery

Celery for High Blood Pressure / Hypertension
Celery (Source : Pixabay/Mabel Amber)

The next high-blood vegetable is celery. These vegetables contain potassium and phthalide which has the ability to flex the walls of arteries and help improve blood flow, consumption of celery can also reduce stress hormones that are usually high in hypertensive patients, thus helping to lower blood pressure.

5. Beetroot

Beetroot for High Blood Pressure / Hypertension
Beetroot (Source : Pixabay/Tracy Lundgren)

People with high blood pressure taking about eight ounces of beet juice can experience a drop in blood pressure of about 10 mm Hg, according to a study published in 2013 in the American Heart Association Hypertension journal. Nitrates are turned into nitric oxide, a gas that widens blood vessels and helps blood flow.

Drinking a glass of beet juice a day can help maintain blood pressure at lower and healthier levels.

6. Cabbage

Cabbage for High Blood Pressure / Hypertension
Cabbage (Source : Pixabay/Ulrike Leonea)

In addition to spinach for high blood pressure, these leafy vegetables have the ability to keep blood pressure levels under control. Did you know that the potassium content in cabbage produces about 12% of the recommended daily intake in portions of 2 cups (178 grams)? Make sure you wash these vegetables for high blood well before cooking.

7. Sweet Potatoes

Sweet Potatoes for High Blood Pressure / Hypertension
Sweet Potatoes (Source : Pixabay/Laura Lisauskas)

Sweet potatoes are not only high in potassium but also other heart-healthy nutrients such as magnesium and manganese. Potassium in electrolytes is important that helps regulate blood pressure by counteracting the effects of sodium in the body. This helps eliminate sodium through the urine.

Will be even more maximal efficacy to reduce hypertension when consuming vegetables in the form of juice, do not forget to clean it properly before processing it into juice. If you don't like eating raw vegetables, then you can steam it for a while to soften it.

Healthy Lifestyle for People with Hypertension

If you cannot always control whether you have high blood pressure, there are healthy lifestyle habits that can be developed to help prevent hypertension, and reduce the risk of health problems related to high blood pressure in the future.

To avoid a diagnosis of hypertension, here are some healthy lifestyle choices you can adopt, as reported by Everyday Health:

1. Maintain a healthy weight

If you want to prevent hypertension, maintaining weight is very important. People who are overweight should try to lose weight, and people with normal weight should avoid gaining weight. If you have extra weight, losing 10 pounds can help prevent high blood pressure. So, consult with your doctor about the best weight for you.

2. Eat a balanced diet

Eating healthy foods can help keep blood pressure under control. Eat lots of fruits and vegetables for high blood pressure, especially those rich in potassium, and limit your intake of calories, fat, and excessive sugar. Consider following Dietary Approaches to Stop Hypertension (DASH), a diet that has been proven to help manage blood pressure.

3. Reduce salt intake

For many people, eating low sodium foods can help maintain normal blood pressure. The higher the sodium intake, the higher the blood pressure. You can reduce your total salt intake by avoiding packaged and high-sodium processed foods and not adding additional salt to your food.

4. Exercise regularly

Move to prevent hypertension. Physical activity is very important, the more exercise you do, the better, but even a little can help control blood pressure. Mild exercise for about 30 minutes three times a week is a good start.

5. Avoid alcohol

Drinking too much alcohol can cause high blood pressure. For women, that means no more than one drink a day, and for men, no more than two drinks.

Monitor your blood pressure. Make sure blood pressure is measured regularly, whether in the doctor's office or at home.

High blood pressure often occurs without symptoms, so only a blood pressure reading will let you know if your blood pressure rises. If the doctor determines that you have prehypertension - blood pressure in the range of 120-139 / 80-89 millimeters of mercury (mmHg) which puts you at higher risk of developing hypertension - your doctor may recommend additional measures for protection.

Pay attention to your lifestyle habits and decide where you can make changes to help prevent hypertension. Apply useful little things, like snacking on fruits and vegetables instead of eating fast food, and continue to practice these good habits until they become part of your daily routine.

Getting used to these lifestyle changes can help prevent high blood pressure if your blood pressure is currently under control, or lower blood pressure if your number has increased.
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