Control high blood pressure means you avoid the chances of developing complications of this disease such as heart disease and stroke. Eat healthy fruits and vegetables is one easy solution to control high blood pressure. Hypertension or high blood pressure is characterized by a systolic pressure above 14 mmHg and the diastolic above 90 mmHg. Normal value is 120 mmHg for systolic and 80 mmHg for diastolic.
High blood pressure is often not handled properly, since not all patients with hypertension aware of symptoms until months or even years. Do not let it happens, because it could lead to multiorgan damage including heart and kidney damage. One step that you could take to control high blood pressure is through diet changes. Here are some fruits and vegetables can lower blood pressure:
3 Fruits and Vegetables To Control High Blood Pressure
1. Fruits and vegetables high in potassium
Diabetes Resource of Long Island, confirmed that fruits and vegetables that rich in potassium can control high blood pressure, even lowering it. 90-99 percent of men and women do not consume an adequate amount of potassium. Fruits and vegetables high in potassium include spinach, mushrooms, cantaloupe, oranges, Brussels sprouts, grapefruits, bananas and potatoes.
2. Lycopene in red fruits
Red fruits such as tomatoes and apples can also help control high blood pressure. This is because red fruits contain phytochemicals lycopene and quercetin, both is a powerful antioxidant that helps to fight diseases. U.S. Department of Agriculture reported that clinical trials of eight weeks of regular consumption of tomato produce significant reductions in blood pressure, both systolic and diastolic in individuals with mild to moderate hypertension. Examples of fruit high in lycopene include cranberries, beets, cherries, orange and red raspberries. Increase your consumption of this fruits to control high blood pressure.
3. Vegetables rich in magnesium
Green leafy vegetables contain essential vitamins and minerals, particularly magnesium. Magnesium is an essential element to control high blood pressure and good for overall health, as required for more than 300 biochemical reactions. In addition, magnesium is also helpful in preventing and managing hypertension and cardiovascular disease, as well as regulate blood sugar levels. You can found magnesium in spinach, broccoli and mustard greens.