If your high blood pressure is diagnosed through a medical examination, you should go to the hospital to see a doctor immediately. However, taking only medicine doesn’t solve everything, so you must improve your eating habits and lifestyle such as diet and exercise. Also, if you have high blood pressure as a family history, or if you have a high risk factor for high blood pressure, it is important to improve your lifestyle by periodically checking to prevent high blood pressure from now on. Today, let’s look at where high blood pressure comes from, the numerical standard of high blood pressure, whether it’s okay to eat fruit for high blood pressure, and what foods are good for high blood pressure.
Sources of Foods Good for Hypertension: Pexels
numerical criterion for hypertension
Blood pressure is a measure of the force exerted on blood vessels and organs as they pass through blood vessels and organs, expressed in two numbers: systolic and relaxatory blood pressure. Systolic blood pressure is based on blood vessel pressure when the heart beats, and relaxation blood pressure is 120 mmHg during heart beats, 80 mmHg normal. In Korea, systolic blood pressure of 140 mmHg or more and relaxation blood pressure of 90 mmHg or more are diagnosed as high blood pressure.
Sources of Foods Good for Hypertension: Pexels
15 Foods Good for Hypertension
Foods good for high blood pressure 1. Citrus fruits
Sources of Foods Good for Hypertension: Pexels
You may wonder if it is okay to eat fruit with high blood pressure. It is because there is a guideline to limit fruit intake when it comes to blood sugar levels because of the natural sugar that fruits have. There are no special restrictions on fruit for hypertension, and DASH, a menu proposal for hypertensive patients, also recommends eating fresh fruit a day. Citrus fruits such as grapefruit, orange and lemon contain vitamins, minerals and fight chemicals that help reduce heart disease factors such as high blood pressure and keep the heart healthy.
출처 : https://www.ncbi.nlm.nih.govIn particular, grapefruit juice was found to reduce both systolic and relaxatory blood pressure in both normal and hypertensive patients, and grapefruit juice showed greater average arterial pressure reduction than orange juice.출처 : https://pubmed.ncbi.nlm.nih.gov/Foods Good for Hypertension 2. Salmon and Fatty FishSources of Foods Good for Hypertension: PexelsSalmon and other fatty fish are a great source of omega-3 fatty acids that can help your heart stay healthy. According to a study, a group that consumed flaxseed containing omega-3 fatty acids for six months has been found to help reduce inflammation, reduce the number of vasoconstriction compounds called oxylipins, and lower blood pressure levels.출처 : https://pubmed.ncbi.nlm.nih.gov/A study of 2,036 healthy people found that people with high blood levels of omega-3 fat had significantly lower systolic relaxation blood pressure than people with low levels.출처 : https://www.ncbi.nlm.nih.gov/Foods Good for Hypertension 3. ModernitySources of Foods Good for Hypertension: PexelsModern times are nutrient-rich vegetables such as potassium and magnesium that help regulate blood pressure. Studies have shown that for hypertensive patients, systolic blood pressure decreases by 1.0 mmHg and relaxatory blood pressure decreases by 0.52 mmHg for every 0.6 mg increase in dietary potassium per day.출처 : https://pubmed.ncbi.nlm.nih.gov/Magnesium is also said to act as a natural calcium blocker that blocks calcium migration to heart and arterial cells and relaxes blood vessels, helping to lower blood pressure.Website: https://onlinelibrary.wiley.com/Foods Good for Hypertension 4. Pumpkin SeedsSources of Foods Good for Hypertension: PexelsPumpkin seeds are rich in arginine, magnesium, potassium, and so on, but they are amino acids necessary for the production of nitrogen oxide, which is essential for blood vessel relaxation and blood pressure reduction.출처 : https://www.ncbi.nlm.nih.gov/After 23 postmenopausal women were given three grams of pumpkin seed oil a day for six weeks, but they were able to confirm a significant reduction in systolic blood pressure compared to the placebo group.출처 : https://pubmed.ncbi.nlm.nih.gov/Foods Good for Hypertension 5. BeansSources of Foods Good for Hypertension: PexelsThe paper, which reviewed eight studies involving 554 people, found systolic and mean blood pressure levels decreased when other foods were changed to beans or lentils.출처 : https://www.ncbi.nlm.nih.gov/Foods good for high blood pressure 6. Berries (strawberries, blueberries, raspberries, etc.)Sources of Foods Good for Hypertension: PexelsBerries are a rich source of antioxidants such as anthocyanin, which gives bright colors. Anthocyanin has been proven to be effective in antioxidants, anti-inflammatory and reduced lipid levels, and research on blood pressure is being actively carried out. Anthocyanin appears to act as a mechanism to increase blood nitrogen oxide levels and reduce the production of vasoconstrictor molecules to help lower blood pressure levels.출처 : https://www.ncbi.nlm.nih.gov/Foods good for high blood pressure 7. Whole grains (amalance, etc.)Sources of Foods Good for Hypertension: PexelsA review paper reviewing 28 studies found that consuming 30 grams of whole grain a day reduces the risk of high blood pressure by 8 percent.출처 : https://www.ncbi.nlm.nih.gov/Foods Good for Hypertension 8. PistachioSources of Foods Good for Hypertension: PexelsTwenty-one studies have confirmed that mixed nuts, including pistachios and pistachios, reduce systolic blood pressure.Website: https://academic.oup.com/Foods Good for High Blood Pressure 9. CarrotSources of Foods Good for Hypertension: PexelsCarrots are rich in phenolic compounds such as chlorogenic acid, P-cumaric acid and caffeic acid, which have been studied to help relax blood vessels and reduce inflammation. They also confirmed systolic blood pressure drops when they consume 473ml of fresh carrot juice every day for three months.출처 : https://www.ncbi.nlm.nih.gov/A study of 2,195 people aged between 40 and 59 found that ingestion of raw carrots was significantly linked to a decrease in blood pressure levels.출처 : https://www.ncbi.nlm.nih.gov/Foods Good for Hypertension 10. CelerySources of Foods Good for Hypertension: PexelsCelery is an excellent source of antioxidants such as phenolic acid, flavonol, fight chemicals, vitamin C, and beta-carotene (probitamine A). In particular, it contains a compound called phthalide, which has been found to help relax blood vessels and lower blood pressure levels.출처 : https://pubmed.ncbi.nlm.nih.gov/Foods Good for High Blood Pressure 11. TomatoesSources of Foods Good for Hypertension: PexelsTomatoes are rich in nutrients such as potassium and lycopene, but they are especially correlated with heart health benefits, and eating a lot of lycopene-rich nutrients like tomatoes is known to help reduce heart disease risk enzymes such as high blood pressure. A paper reviewing 21 studies found that eating tomatoes improves blood pressure and helps reduce the risk of heart disease and heart disease-related deaths.출 웹 사이트: https://www.atherosclerosis-journal.com/Foods Good for Hypertension 12. BroccoliSources of Foods Good for Hypertension: PexelsBroccoli, which appears in the series of healthy foods, has also appeared in research on blood pressure. A study of 187,453 people found that people who consumed more than four servings of broccoli a week had a lower risk of high blood pressure than those who consumed broccoli less than once a month.출처 : https://www.ncbi.nlm.nih.gov/Foods Good for Hypertension 13. Herbs and SpicesSources of Foods Good for Hypertension: PexelsUnexpected food has appeared. They are herbs and spices. Studies have found herbs and spices such as saffron, lemon glass, ginger, cinnamon, black camin, cadamum and sweet basil help lower blood pressure in the pre-hypertension and hypertension stages.출처 : https://pubmed.ncbi.nlm.nih.gov/Foods Good for Hypertension 14. BeatsSources of Foods Good for Hypertension: PexelsBeats are rich in nitrates, but nitrates are known to help relax blood vessels and lower blood pressure. We have identified a significant reduction in blood pressure when 24 hypertensive patients are fed 250ml of beet juice and 250g of boiled beet in two weeks.출처 : https://pubmed.ncbi.nlm.nih.gov/Foods Good for High Blood Pressure 15. SpinachSources of Foods Good for Hypertension: PexelsSpinach is a food rich in nitrate just like beet. For 27 people, those who consumed 500ml of spinach soup daily for seven days found both systolic and relaxatory blood pressure decreased compared to those who consumed asparagus as a control group.출처 : https://www.ncbi.nlm.nih.gov/What if you’re concerned about how to lower your high blood pressure?How to lower high blood pressure | Dietary and lifestyle Blood pressure is the force that blood pumps from the heart to the arteries, with normal blood pressure of 120/80 mmHg. High blood pressure… blog.naver.comHow to lower high blood pressure | Dietary and lifestyle Blood pressure is the force that blood pumps from the heart to the arteries, with normal blood pressure of 120/80 mmHg. High blood pressure… blog.naver.com