Blood pressure is the pressure that occurs when blood collides with the walls of blood vessels as they flow. The level varies depending on the blood vessel to be measured, but normal values are stipulated to be systolic 120mmHg and diastolic 80mmHg. When the blood pressure rises or falls from the normal standard, it causes various abnormal symptoms such as high blood pressure and low blood pressure. In particular, high blood pressure caused by a rise in blood pressure higher than the normal standard is known as a cause of increasing the risk of various chronic diseases and vascular diseases to the extent that it is called a silent killer. In order to maintain such blood pressure as a normal standard, salt intake, which causes osmotic pressure in blood pressure, should be controlled first, and smoking cessation, alcohol consumption control, and steady aerobic exercise should be performed in parallel. In addition, eating a variety of vegetables and fruits rich in various vitamins and minerals is an essential management rule for blood pressure control. So today, let’s look at several foods that can help lower blood pressure. food that lowers blood pressure
The first food that is effective in lowering blood pressure is onions. Onion, which is widely used as an essential ingredient in various dishes due to its wide range of uses, contains a large amount of an ingredient called quercetin. This quercetin component suppresses the accumulation of cholesterol and fat in blood vessels and reduces both systolic and diastolic blood pressure, thereby helping to maintain stable blood pressure and prevent high blood pressure. Also, quercetin is known as an excellent antioxidant, so it protects blood vessels from free radicals and has a beneficial effect in helping to suppress the production of bad cholesterol, LDL cholesterol.
2. Green Vegetables
Steady intake of green vegetables such as spinach, beetroot and kale also help lower blood pressure. The complex action of various components such as beta-carotene and vitamins C and E, which are common in green vegetables, helps to control cholesterol levels and prevent the formation of blood clots, helping to maintain stable blood pressure. In addition, it is known that various mineral components such as potassium and magnesium, which are abundant in green vegetables, help sodium excretion and have a good effect on maintaining the elasticity of blood vessels.
Along with the onion introduced above, garlic, the most used ingredient, also belongs to the food group that is excellent at lowering blood pressure. Allicin, which gives garlic its unique pungent taste, is effective in lowering cholesterol levels and helping to reduce triglyceride levels. In addition, the allicin component of garlic is also involved in the relaxation of blood vessels, which is said to have beneficial effects in improving the smooth flow of blood and lowering blood pressure. According to a study published in the Korean Society of Nutrition, it was also announced that the intake of garlic dry powder lowered the systolic blood pressure by 6 mmHg and the diastolic blood pressure by 2.7 mmHg compared to the control group not taking the powder.
Banana, characterized by its sweet taste and soft texture, is known as a representative healthy fruit rich in potassium and dietary fiber. In particular, the abundant amount of potassium is said to have a good effect in lowering blood pressure, which is excellent for smoothly discharging sodium, which is the cause of soaring blood pressure. Bananas are a representative food group that lowers blood pressure, as studies have shown that eating two bananas daily can lower blood pressure by 10%.
Beets with a distinctive red color and crunchy texture are rich in a pigment called betaine. This betaine component is said to have a good effect on removing harmful cholesterol and lowering triglyceride levels. In addition, the nitrate contained in beets helps to lower blood pressure by preventing the contraction of blood pressure and expanding the diameter and width of blood vessels. A study conducted at the University of London in the UK found that blood pressure levels in hypertensive patients who drank 250 ml of beet juice per day over 4 weeks were significantly lower than before drinking.
6. Olive Oil
The Mediterranean diet, which refers to the diet of the Mediterranean region, refers to a healthy diet consisting of fresh vegetables and fruits, fish, and low-fat dairy products. It was designated as a UNESCO World Intangible Cultural Heritage in 2010 in recognition of its uniqueness that combines outstanding nutritional value and Mediterranean cultural value. Olive oil is known to be a major component of the Mediterranean diet. It is known to have an effective action in reducing LDL cholesterol, which is bad cholesterol, and lowering blood viscosity due to various components such as oleuropein and oleic acid, which are abundantly contained.
Foods such as broccoli, artichokes, blue-green fish, nuts, and seeds also belong to the food group excellent in lowering blood pressure.