When talking about controlling blood pressure, the first tip we hear is that we should reduce the intake of salt and foods that contain sodium, as they can worsen the condition. However, did you know that there are foods that help lower blood pressure too?
This effect happens due to some characteristics of these foods, either the high fiber content, the antioxidant properties or the presence of hypotensive substances (that is, which lower blood pressure).
However, there is a component that deserves attention because it has the opposite effect to that of sodium: it is potassium, a mineral found in vegetables, fruits and whole grains.
While sodium causes the body to accumulate liquid inside the vessels, which causes swelling and raises blood pressure, potassium favors the elimination of this liquid by the kidneys by promoting relaxation of the arteries. In this way, foods rich in potassium help to reduce the circulating volume, also reducing the pressure.
Get to know some foods rich in potassium and other substances that contribute to maintaining blood pressure at healthy levels:
- Avocado
Avocado is often seen as a villain because it is a very high-calorie fruit, but the truth is that it can be a very healthy option if consumed in moderation and without the addition of ingredients such as sugar or condensed milk.
- Coconut water
Coconut water, especially in the natural version, is rich in potassium, in addition to having a high hydration power. That way, this drink reduces swelling and helps maintain blood pressure and healthy levels.
- Garlic
Garlic contains substances that have a hypotensive effect, that is, they contribute to lowering blood pressure. It is recommended that it be eaten raw or added to food at the end of preparation, in order to better preserve its properties.
- Banana
Banana is the first fruit that comes to mind when we think of foods rich in potassium, and it really is a good option for controlling blood pressure.
- Egg white
The egg was once considered one of the villains of cholesterol, but a study carried out by Spanish researchers showed that the egg white contains proteins capable of exerting a very potent effect of vasodilation.
It is still not certain whether these properties are maintained after cooking, so the recommendation is that the egg white be consumed in moderation, alternating between boiled egg, poached egg and egg “fried” with water or just a trickle of vegetable oil.
- Spinach
The dark green leaves are known for their beneficial properties in preventing various diseases, including cancer.
For those looking for options that still help control blood pressure, the tip is to invest in spinach, which stands out for its high potassium content.
- Wheat bran
Whole grains and cereals are foods that help lower blood pressure, as their high fiber content reduces the absorption of fat by the body and favors a balance in good (HDL) and bad (LDL) cholesterol levels.
Wheat bran stands out among cereals for also offering a good amount of magnesium, zinc and B vitamins, which promote vessel dilation and, as a result, contribute to lowering blood pressure.
- Red fruits
Fruits such as strawberries, blackberries, blueberries and raspberries have their characteristic color due to a pigment called anthocyanin.
This substance has antioxidant function and helps reduce bad cholesterol and increase good, which favors circulation and blood pressure control.
- Watermelon
In addition to its water and fiber content, which already contributes to the elimination of excess fluids and reduced fat absorption, watermelon is rich in a substance called citrulline.
This component is metabolized by the body and favors the production of nitric oxide, a molecule that exerts a relaxing effect on the walls of blood vessels and, in this way, helps to maintain pressure at healthy levels.
- Salmon
Salmon is a fish known for its good fats, such as omega-3, which has anti-inflammatory properties, contributes to the balance of good and bad cholesterol levels and protects the body against cardiovascular diseases.
In addition, salmon is rich in potassium, which has the opposite effect to that of sodium and acts directly to reduce blood pressure.
- Pumpkin seed
Roasted pumpkin seed is an excellent alternative to salted peanuts served as an appetizer. Again, the secret is in the high potassium content, which helps relax blood vessel walls.
- Soy
Soy contains a substance called isoflavone, which is already famous for combating the discomfort associated with menopause.
However, more than that, this component has a vasodilator action and hinders the formation of plaques inside the arteries, reducing the chances of clogging the vessels. Thus, the blood can circulate without major obstacles, contributing to a well-regulated blood pressure.
Now that you know some of the main foods that help lower blood pressure, you have one more very important resource to fight this problem. Remember to associate your new diet with the practice of physical exercises and make periodic appointments with your trusted doctor to check your blood pressure.
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