“5 Foods to Stabilize Blood Pressure: Tips from a Nutritionist”

[Voice of Hope April 25, 2023](Editor: Li Wenhan) To control high blood pressure, in addition to taking medicine, you can also stabilize blood pressure by improving your diet;

“Liberty Times” reported that nutritionist Li Wanping shared 5 kinds of foods that stabilize blood pressure in the Facebook fan page “Li Wanping Nutritionist” video, such as nuts, plain yogurt, dark green vegetables, berries and fish containing Omega-3 fatty acids. Among them, dark green vegetables are rich in plant polyphenols, like a sweeping robot for blood vessels, which is beneficial to the repair of cardiovascular diseases. It is recommended to take 3 plates a day.

1. Nuts:It is recommended to eat 1 tablespoon of nut seeds per day, which is about 100 calories. Nuts are rich in magnesium ions, vitamin E, and polyunsaturated fatty acids (good oils), which have a protective effect on the cardiovascular system. Plain nuts without seasoning are the best choice. Adequate intake and attention to portion size will have the effect of stabilizing blood pressure.

2. Original yogurt:Yogurt is rich in calcium and high-quality protein. According to the American Journal of Hypertension, hypertensive adults who eat yogurt can reduce the incidence of cardiovascular diseases. Eating yogurt twice a week can reduce the incidence of stroke by 20%. Eat 200 grams at a time, about the amount of 2 small boxes of pudding.

3. Dark green vegetables:Such as spinach, sweet potato leaves, broccoli, kale, rapeseed, etc., dark green vegetables are rich in vitamins, minerals, and plant polyphenols. Polyphenols are like sweeping robots, which can sweep out the dirty things in the blood vessels, which is beneficial to Cardiovascular disease repair. Folic acid in the vitamin B group can reduce the concentration of homocysteine ​​(an amino acid) in the blood. If the concentration of homocysteine ​​is high, it is easy to lead to an increase in the incidence of cardiovascular diseases. It is recommended to take 3 plates per day.

4. Berries:Such as strawberries, blueberries, and mulberries, rich in anthocyanins and flavonoids. Anthocyanins can make the blood in the small blood vessels flow more smoothly, which is very important for cardiovascular health care. According to the American Heart Association, berries may reduce the risk of heart attacks in women.

5. Fish containing Omega-3 fatty acids:Such as saury, salmon, mackerel. According to the American Heart Association, eating twice a week, with a serving size of about the size of a palm, can help reduce cardiovascular disease attacks. Fish provides Omega-3 fatty acids, protein, and magnesium ions, which can take care of overall blood pressure.

●Breakfast: sweet potatoes, original nuts, yogurt, 2 servings of berries containing anthocyanins.

●Lunch: five-grain rice or brown rice (high in potassium ions, good for blood pressure), mackerel, tomato scrambled eggs, dark green vegetables.

●Dinner: Yangchun noodles (try not to drink soup), dark green vegetables, stewed dried beans without sauce.

Editor in charge: Li Zhi

This article or program is edited and produced by Voice of Hope. Please indicate Voice of Hope and include the original title and link when reprinting.