6 best foods to help prevent the risk of high blood pressure and stroke

Healthy blood pressure will keep your heart healthy, reducing your risk of heart attack and stroke. The food we eat can directly affect blood pressure by raising or lowering it. So what should you eat to have healthy blood pressure?

1. Diet to prevent high blood pressure

High blood pressure, also known as hypertension, is considered a “silent killer” because it often has no symptoms but can develop silently over many years leading to serious complications such as a heart attack or stroke.

In addition, high blood pressure also causes many dangerous complications such as aortic dissection, eye complications, kidney failure complications …

Diet plays an important role in the prevention and treatment of high blood pressure. There are certain foods that can lead to higher blood pressure. Specifically, foods high in sodium. Sodium holds water in the body, and excess water puts extra pressure on the blood vessels, causing blood pressure to rise.

Weight gain can also raise blood pressure, so it’s also important to pay attention to your overall calorie intake to help maintain normal blood pressure levels.

To reduce your risk of high blood pressure, you should eat a diet that includes fruits, vegetables, low-fat dairy products, whole grains, chicken, fish, beans, and nuts. Eat less salt, red meat, sugary drinks and processed foods with added sugar and salt.

Calcium, potassium, magnesium, and fiber are important nutrients for healthy blood pressure.

Fruits, vegetables, whole grains… help reduce the risk of high blood pressure.

2. Some foods help reduce the risk of high blood pressure

2.1. Banana

Foods rich in potassium are important in controlling hypertension because potassium helps lower blood pressure by helping the kidneys get rid of excess sodium. Potassium also helps reduce tension in the walls of blood vessels, which helps lower blood pressure.

Bananas are a great source of potassium that you should eat to support healthy blood pressure. An average banana has 422mg of potassium and you can eat bananas whenever if you are not on a pathological diet, eat whole or mixed with plain yogurt in snacks is also very delicious.

2.2. Kinds of bean

Beans provide some natural carbs along with plant-based protein and a host of vitamins and minerals, including magnesium, which supports healthy blood pressure. Plus, soluble and insoluble fiber, including the naturally occurring resistant starch found in beans, can help support blood pressure control.

According to a meta-analysis published in the American Journal of Hypertension, people who ate a lot of beans and lentils had lower systolic blood pressure, regardless of whether they were diagnosed with hypertension or not.

Legumes (lentils, beans, chickpeas and the like) are good sources of plant-based protein. Unlike animal protein, legumes are not high in fat, and are practically free of saturated fat and cholesterol, both of which have been shown to contribute to heart disease risk.

Legumes are naturally high in fiber, which promotes healthy digestion. They also provide important micronutrients such as zinc, potassium, B vitamins, iron, manganese and phosphorus. Many legumes are rich in antioxidants that help prevent and control disease.

Eating legumes can help support blood pressure control.

2.3. Pure yogurt

Natural yogurt contains a trio of blood pressure-supporting minerals: healthy calcium, magnesium and potassium. Plus, the probiotics found in yogurt may play a unique role in lowering blood pressure.

Research shows that consuming probiotics can improve blood pressure. Probiotics are well-researched for their health benefits in improving immune system function and preventing diarrhea. It has also been shown that probiotics and their products can improve blood pressure through mechanisms including improving total cholesterol and low-density lipoprotein cholesterol levels.

2.4. Oat

Whole grains like oats are good choices to support healthy blood pressure. Unlike refined grains, whole grains contain a richer and more varied range of healthful nutrients such as fiber, vitamins, and minerals.

Eating more fiber-rich whole grains may also reduce the risk of high blood pressure by boosting the gut microbiome. Oats can be especially valuable because they contain a type of fiber called beta-glucans. Eating this type of fiber has been linked to both lower systolic and diastolic blood pressure.

Oats are rich in fiber, which may reduce the risk of high blood pressure.

2.5. Blueberry

Blueberries contain fiber, vitamins and minerals, nutrients that can help support heart health and overall health. Blueberries contain anthocyanins, a polyphenol that gives it their beautiful vibrant color and may provide blood pressure benefits by increasing flow-mediated dilation and lowering systolic blood pressure.

All blueberries contain anthocyanins but wild blueberries contain more anthocyanins than cultivated blueberries and you can mix them with cereal, cake or yogurt.

2.6. Sugar beet

Beets can improve heart health, reduce inflammation, and lower blood pressure. With just 58 calories in a cup, beets are rich in fiber and potassium. Studies show that both beetroot and beetroot juice can lower blood pressure because they are high in nitrates, which improve blood flow.

Beets are naturally high in nitrates, which are converted to nitric oxide in the arteries. This causes the blood vessels in the heart and organs to dilate, lowering blood pressure and increasing blood flow.

Beets are rich in fiber and potassium.

3. Cooking tips for healthy blood pressure

Frequently cook food at home instead of eating out. Choose to buy foods that are labeled low-salt or no-salt. Limit canned foods.Fresh meat and seafood regularly instead of processed and packaged meats.Buy unsalted snacks like nuts.Reduce salt by using steaming dishes. , boiled instead of braised dishes, fried, grilled. Adding green vegetables, fresh fruits to the diet helps to add fiber, vitamins, potassium, magnesium… to have healthy blood pressure.