Jakarta –
High blood pressure can increase the risk of heart disease and stroke. Avoid these conditions with the following consumption of high blood pressure -lowering vegetables.
High blood pressure or hypertension is a health condition where blood pressure is above the normal limit, which is 140/90 mmHg or more. Symptoms include headaches to visual impairment.
One natural way to control blood pressure is to consume healthy foods, including certain vegetables that have the effect of lowering blood pressure.
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Here are five vegetables that are known to help reduce high blood pressure:
1. Spinach
 Spinach is rich in magnesium and its fiber content reduces cholesterol. Photo: Getty Images/Poppyb |
Spinach is rich in potassium, magnesium, and nitrate which can help loosen blood vessels and increase blood flow. The fiber content also helps reduce cholesterol levels, which contribute to high blood pressure.
2. Celery
 Celery can relax the oot and make blood pressure decrease. Photo: Getty Images/Johner RF/Johner Images |
Celery contains phytochemical compounds called phthalides which can help relax the muscles around the blood vessels, so that blood flow is smoother and blood pressure decreases.
3. Broccoli
 Broccoli is also rich in antioxidants that can improve the health of blood vessels. Photo: Getty Images/Somdul |
Broccoli is rich in antioxidants and sulforaphane compounds that can improve the health of blood vessels and reduce inflammation, which is often associated with high blood pressure.
4. Carrots
Carrots contain potassium which helps regulate fluid balance in the body and keep blood pressure stable. Eating raw carrots is considered more effective in lowering blood pressure than cooked.
5. Garlic
 Garlic can also help widen blood carriers and increase blood circulation. Photo: Istock Illustration |
Although not green leafy vegetables, garlic has an excellent effect to lower blood pressure. The content of allicin in garlic helps dilate blood vessels and increase blood circulation.
Tips for eating vegetables to lower blood pressure
1. Consumption of vegetables in a fresh or steamed state so that their nutrients are maintained.
2. Avoid cooking with too much salt, because sodium can increase blood pressure.
3. Combine with a healthy lifestyle, such as exercising regularly and avoiding stress.
With a healthy diet and consumption of the right vegetables, high blood pressure can be more controlled naturally!
This article has been aired on CNN Indonesia with the title “5 effective vegetables lower high blood pressure, people with hypertension must try”
(aqr/adr)
