What to eat regularly to lower blood pressure

Regularly eating foods rich in potassium, magnesium, and calcium, such as bananas, spinach, milk, as well as low salt and low-fat diets, can help lower blood pressure. hypertensive patients should pay attention to dietary adjustments, reduce sodium intake, increase dietary fiber and high-quality protein intake, and combine moderate exercise to maintain good lifestyle habits.

1. Potassium rich foods: Potassium helps balance the sodium content in the body, thereby lowering blood pressure. Bananas, oranges, potatoes, sweet potatoes, avocados, etc. are all good sources of potassium. Consuming sufficient potassium every day can help relax blood vessels and reduce the burden on the heart. It is recommended to consume 3500-4700 milligrams of potassium per day, which can be achieved by consuming the above-mentioned foods. 2. Foods rich in magnesium: Magnesium can help dilate blood vessels and lower blood pressure. Green leafy vegetables such as spinach and kale, nuts such as almonds and cashews, and whole grains such as oats and brown rice are all rich in magnesium. The recommended intake of magnesium is 400-420 milligrams per day for men and 310-320 milligrams per day for women. Adequate intake of magnesium through diet can effectively improve blood pressure levels. 3. Calcium rich foods: Calcium helps maintain normal blood vessel function and lower blood pressure. Milk, yogurt, cheese and other dairy products, as well as tofu, sesame seeds, and green leafy vegetables, are good sources of calcium. It is recommended to consume 1000-1200 milligrams of calcium per day, which can be achieved by consuming the above-mentioned foods. Moderate intake of calcium can help maintain blood pressure within the normal range.

4. Low salt diet: A high salt diet is one of the important factors leading to hypertension. Reducing the intake of sodium salts can effectively lower blood pressure. It is recommended to consume no more than 5 grams of sodium salt per day and avoid consuming pickled foods, processed foods, and high salt seasonings. Choosing fresh ingredients and using natural seasonings such as vanilla and lemon juice instead of salt can help control blood pressure. 5. Low fat diet: A high-fat diet increases the risk of cardiovascular disease, which in turn affects blood pressure. Choose low-fat meats such as chicken breast, fish, and low-fat dairy products to reduce the intake of saturated and trans fats. It is recommended to consume no more than 30% of total calories per day, including no more than 10% saturated fat. By following a low-fat diet, blood pressure can be lowered and the risk of cardiovascular disease can be reduced.

6. Dietary fiber: Dietary fiber helps to lower cholesterol and improve blood pressure levels. Whole grains such as oats and brown rice, beans such as black beans and chickpeas, and vegetables such as carrots and celery are all good sources of dietary fiber. It is recommended to consume 25-30 grams of dietary fiber per day, which can be achieved by consuming the above-mentioned foods. Moderate intake of dietary fiber can help maintain blood pressure within the normal range.

7. High quality protein: High quality protein helps maintain the health of blood vessels and lower blood pressure. Fish such as salmon and mackerel, beans such as soybeans and beans, and nuts such as walnuts and almonds are all good sources of high-quality protein. It is recommended to consume 0.8-1.0 grams of protein per kilogram of body weight per day, which can be achieved by consuming the above-mentioned foods. Moderate intake of high-quality protein can help maintain blood pressure within the normal range.

8. Moderate exercise: Moderate exercise can help lower blood pressure and improve cardiovascular health. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling, or 75 minutes of high-intensity aerobic exercise, such as running and skipping rope. When exercising, one should pay attention to gradual progress and avoid excessive exercise. Moderate exercise can effectively lower blood pressure and improve overall health.

By adjusting the diet structure, increasing foods rich in potassium, magnesium, and calcium, reducing intake of sodium and fat, moderate intake of dietary fiber and high-quality protein, combined with moderate exercise, blood pressure can be effectively lowered and cardiovascular health can be improved. Hypertensive patients should pay attention to dietary adjustments, maintain good lifestyle habits, regularly monitor blood pressure, and seek medical help if necessary.