What can people with high blood pressure eat to lower their blood pressure

People with high blood pressure can help lower their blood pressure by adjusting their diet. It is recommended to consume more foods rich in potassium, magnesium, and calcium and reduce sodium intake. Recommended foods include bananas, spinach, oats, low-fat dairy products, and deep-sea fish. These foods help regulate blood pressure and improve cardiovascular health.

1. Potassium rich foods: Potassium can help the body eliminate excess sodium, thereby lowering blood pressure. Bananas, oranges, potatoes, sweet potatoes, spinach, and avocados are all good sources of potassium. Moderate intake of these foods every day can help maintain blood pressure balance. 2. Foods rich in magnesium: Magnesium can relax blood vessels and lower blood pressure. Nuts, seeds, whole grains, dark chocolate, and leafy vegetables such as spinach and kale are all rich in magnesium. Consuming an appropriate amount of magnesium every day can help improve blood pressure levels. 3. Foods rich in calcium: Calcium is crucial for the health of blood vessels and helps regulate blood pressure. Low fat dairy products such as milk, yogurt, and cheese, as well as beans, almonds, and leafy vegetables, are good sources of calcium. Consuming sufficient calcium every day can help maintain stable blood pressure.

4. Reduce sodium intake: A high salt diet is one of the important factors leading to hypertension. It is recommended to consume no more than 5 grams of salt per day and avoid high salt foods such as pickled foods, processed meats, and fast food. Choosing low sodium or salt free seasonings can help control blood pressure.

5. Deep sea fish: Deep sea fish are rich in omega-3 fatty acids, which can help lower blood pressure and improve cardiovascular health. Eating deep-sea fish such as salmon, mackerel and sardine at least twice a week can help regulate blood pressure. 6. Oats: Oats are rich in dietary fiber, which can help lower blood pressure and improve cholesterol levels. Eating a bowl of oatmeal Congee every morning will help maintain stable blood pressure.

7. Dark chocolate: Dark chocolate has a high cocoa content and is rich in antioxidants, which can help lower blood pressure. Choosing dark chocolate with a cocoa content of over 70% and consuming it in moderation every day can help improve blood pressure. People with high blood pressure should not only regulate their diet, but also engage in moderate exercise, maintain good lifestyle habits, and regularly monitor their blood pressure. Through comprehensive management, blood pressure can be effectively controlled and the risk of cardiovascular disease can be reduced. It is recommended to have regular physical examinations, adjust lifestyle in a timely manner, and ensure that blood pressure is within a healthy range.