6 foods to eat to control blood pressure

Potato

140g of potatoes have 515mg of potassium. This mineral helps the body excrete sodium, reduces tension in the blood vessel walls, thereby promoting lower blood pressure. Potassium also supports the metabolism of protein and carbohydrates, so that the digestive system works effectively. Keep the potato skin on, cook with olive oil so that the body receives more fiber and heart-healthy fats.

Tofu

The plant compounds in soybeans called isoflavones have been shown to lower blood pressure. Isoflavones help dilate blood vessels by increasing nitric oxide secretion. Nitric oxide deficiency can lead to high blood pressure and cardiovascular problems. Tofu also provides fiber, potassium, and polyunsaturated fats, which support heart function and blood vessel health.

Pumpkin seeds

28 grams of pumpkin seeds contain 156 mg of magnesium and 223 mg of potassium. These two nutrients work together to lower blood pressure and promote heart health. Add pumpkin seeds to smoothies, salads, baked goods, or banana bread. Roast a few or combine them with yogurt and fruit for a delicious snack.

Garlic

Adding fresh, powdered, or extracted garlic to your diet is a way to lower blood pressure thanks to compounds like allicin, alliin, and S-allyl-L-cysteine ​​(SAC). They can fight inflammation, act as antioxidants, and improve blood flow to balance blood pressure.

Berries

Many people wonder if fruit is good for blood pressure because of its sugar content. The Dietary Guidelines for Americans, the DASH diet (Dietary Approaches to Stop Hypertension) encourages people to prioritize fruit.

Berries are beneficial for people with high blood pressure because they are rich in anthocyanins, some flavonols. Anthocyanins are the substances that give berries their color, which help prevent heart disease. Eating blueberries every day helps improve blood flow and the bioavailability of nitric oxide.

Orange

Oranges contain the antioxidant hesperidin, which is beneficial for overall health. It increases the bioavailability of nitric oxide and reduces inflammation, thereby reducing both systolic and diastolic blood pressure. Drink pure orange juice, without added sugar, for best results.