Useful foods to reduce blood pressure
Potatoes
Ordinary potatoes are not a very sophisticated dish, but in fact, they are rich in potassium and magnesium, which normalize blood pressure. In addition, the average potato contains only 150-160 kcal. Bake or boil unpeeled potatoes and eat with sour cream or natural yogurt – a double benefit for the body!
Milk or yogurt?
For those who include 1 serving of dairy products daily in the diet, the risk of hypertension is reduced by 11% compared with those who only eat yogurt from time to time. Start the day with a serving of cereal with milk, low-fat yogurt with fruits, or make a smoothie.
Cocoa
An Australian study has proven that products that contain natural cocoa powder can reduce blood pressure because flavonoids improve vascular health. Harvard’s dark chocolate studies also concluded that it is useful for people with high blood pressure. Chocolate is a high-calorie product, so your portion must be 20 g or 1 tbsp. of cocoa.
Beans
What other foods are important to include in the diet to reduce hypertension? Legumes are rich in fiber, magnesium, and potassium, and all these substances help to maintain an optimal level of pressure.b If you eat beans, peas, or lentils, you can reduce the blood pressure parameters by 3-5 points. Add beans to soups, stews, salads and rolls.
Bananas – necessary product for hypertension
Great source of potassium. Even if you do not limit yourself to salt, bananas are quite capable of minimizing its harmful effects. Adults need 4.7 g of potassium daily, one banana contains about 12% of the recommended norm. In the morning, add the banana to the porridge or cut it into circles and freeze – you will get a delicious dessert.
