Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Monounsaturated fats
- Fiber
- Potassium
- Alpha-tocopherol compounds
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
Hypertension or high blood pressure lately is increasingly found in people in all ages. Starting from teenagers aged 16 years to elderly people can develop hypertension. If the blood pressure is too high, the walls of the arteries will be forced to work harder and this risks causing various types of cardiovascular diseases such as heart attacks or strokes. Hypertension has become a common disease mainly due to unhealthy eating patterns and unbalanced lifestyles. Fortunately, this disease can be overcome and prevented by changing diet.
Unlike the assumption of many people, a healthy diet that is good for people with hypertension does not always have to be tasteless or unpleasant. If you are usually looking for savory snacks such as potato chips, fried foods or dried macaroni, it's time to change your snack choices with healthier almonds that are also delicious on the tongue. Savory snacks that you often consume contain very high sodium and saturated fats. Your blood pressure will also increase due to various harmful substances.
So for those of you who have high blood pressure, you should replace your salty snack with almonds. You can also add a sprinkling of almonds to yogurt or porridge oatmeal. However, make sure that the almonds you choose do not contain added salt or flavorings. The natural taste of almonds is savory, but the sodium content is very low (every 100 grams of almonds has only 1 gram of sodium). In addition, these beans have various nutrients that are very useful for controlling blood pressure. Here are the nutrients of almonds which are good for hypertensive patients.
Monounsaturated fats
There are two types of fat that you need to pay attention to, namely saturated fat and unsaturated fat. Both will have a different effect on your blood pressure. Eating foods that are rich in saturated fat will make your hypertension worse while unsaturated fats are good for lowering blood pressure.
Almonds are rich in monounsaturated fats and have very little saturated fat. Every 100 grams of almonds have 31 grams of monounsaturated fat and only 3 grams of saturated fat. Unsaturated fats in cholesterol serve to reduce inflammation in the arteries. In addition, these beans do not contain cholesterol at all so that it is safe for the health of your heart and blood vessels.
Fiber
A study conducted by experts at Tulane University School of Medicine, United States, revealed that a diet rich in fiber will help people with hypertension reduce blood pressure in significant amounts. The study published in the Journal of Hypertension also proves that fiber found in natural food sources such as fruits, vegetables, and nuts can reduce systolic and diastolic pressure which often causes blood pressure to be unstable or continue to increase.
To meet your fiber needs in addition to fruits and vegetables, you can eat additional flavored roasted almonds. Every 100 grams of almonds contain 12 grams of fiber. This dish can fulfill 48% of your fiber needs in one day. In addition, high fiber content in almonds can help you lose weight to prevent obesity. Being overweight or obese will trigger hypertension.
Potassium
Potassium is needed by people with hypertension because this type of mineral is able to maintain blood pressure balance. The function of potassium for the body is to reduce the harmful effects of sodium on the body. However, that does not mean that if you eat foods that are rich in potassium, you can add salt or sodium content in your diet.
Every 100 grams of roasted almonds without salt or extra flavorings contains very high potassium, which is 705 milligrams. Potassium from 100 grams of almonds can meet 20% of the needs of adult potassium in one day. This number is in accordance with the recommended DASH (Dietary Approaches to Stop Hypertension) dietary guidelines for people with hypertension.
Alpha-tocopherol compounds
In almonds, there are compounds that are useful for controlling your blood pressure. This compound is called alpha-tocopherol. Eating almonds regularly is proven to increase the levels of these compounds in your body so that plasma lipid levels will decrease. Excessive plasma lipids risk triggering your blood pressure to rise.
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