The important thing that people with high blood pressure should be especially careful of is: Food that has a lot of salt Because salt increases blood pressure. However, Japanese people eat a relatively high amount of salt. On average, Japanese men eat 10.9 grams of salt per day and Japanese women eat 9.3 grams per day, all higher than the 6 grams limit set by the Japan Association for Hypertension. Therefore, it is important to help prevent and relieve high blood pressure. Eating foods rich in minerals and dietary fiber Let’s get to know the foods that Japanese doctors recommend to help reduce high blood pressure.
1. Various vegetables
There is no salt in fresh vegetables. It is also rich in minerals, including potassium, which helps flush out excess salt from the body. Magnesium and calcium, which help prevent blood vessels from narrowing. In addition, vegetables are rich in dietary fiber that helps expel waste and remove excess fat from the body. The vegetables that the doctor recommends to eat often include edamame, pumpkin, burdock root, bok choy, spinach, Japanese spring onions, broccoli, and oyster mushrooms, โปรโมชั่น ufabet etc. How to eat them should avoid seasoning them with salt or soy sauce. The season has a salty taste. But add just a little salt. Or squeeze in lemon juice to get a delicious taste even without adding a lot of salt.
2. Fruit
Fruit is a salt-free food and is rich in minerals including potassium, magnesium, and calcium, which are effective in lowering blood pressure. *Fruit is a food that people can eat without having to cook it with heat, making it possible to fully receive such minerals into the body. The fruits that help reduce high blood pressure that should be eaten regularly and the amount that should be eaten per day are approximately 80 kilocalories as follows: bananas (1 fruit), kiwi (2 fruits), mandarin oranges (2 fruits). , apples (1/2 pcs.), grapes (10-15 pcs.) and avocados (1/2 pcs.), etc.
3. Soybeans and soybean products
Soybeans and soy products, such as tofu and soy milk Rich in minerals including potassium, magnesium, calcium, and dietary fiber. In addition, soybeans are rich in good quality protein that can replace protein from meat and eggs. Therefore, it helps prevent hyperlipidemia and arteriosclerosis caused by high blood pressure.
4. Natural yogurt
100 grams of plain yogurt contains only 0.1 gram of salt and is rich in calcium, a mineral that helps prevent narrowing of the arteries. Studies have shown that people who eat yogurt regularly are less likely to have high blood pressure. Therefore, eating fruit along with yogurt helps prevent and lower blood pressure well.
5. Salt-free nuts
Nuts such as almonds, peanuts, cashew nuts and walnuts Rich in minerals and dietary fiber Including vitamin E and unsaturated fatty acids This helps maintain good blood vessel health and prevent arteriosclerosis. When purchasing nuts, you should choose nuts that do not contain salt. However, since nuts are a high-energy food, you should eat no more than a handful per day.
A common disease as people age is high blood pressure. If left untreated for a long time, it may cause arteriosclerosis and ischemic stroke. To prevent and alleviate high blood pressure better. Try eating these foods while reducing your salt intake.