What to eat to lower blood pressure quickly, prevent stroke?

High blood pressure is considered a leading cause of stroke, heart disease as well as other dangerous health complications. Therefore, learning what to eat to lower blood pressure quickly and following a healthy lifestyle can greatly help you prevent these risks.

According to research, high blood pressure is the leading cause of serious health problems such as stroke, heart disease, cognitive decline, aneurysm or kidney failure. The latest CDC data shows that high blood pressure was a contributing cause of death for more than half a million people in 2018.
On the other hand, many people don't even realize they have high blood pressure, because It is also more difficult to control the disease. For people who use antihypertensive drugs, although they can improve the disease, they are prone to some noticeable side effects such as dizziness, cramps or insomnia. Facing the above situation, experts recommend that people with high blood pressure should follow a healthy diet and combine a scientific lifestyle to quickly improve the disease.
Following a diet with foods rich in potassium, magnesium and calcium can help you reduce high blood pressure levels and prevent other related health risks. Therefore, the daily diet really has a certain influence on the patient's ability to control blood pressure.

One of the common concerns of many people with high blood pressure is what to eat to lower blood pressure quickly? Here are the top 10 foods that should be included in the diet of people with high blood pressure, specifically:
2.1. Berries are good for people with high blood pressure Some berries, such as blueberries, are rich in flavonoids, which help lower blood pressure naturally. In addition, fruits like raspberries and strawberries are also rich in nitric oxide, which increases blood circulation and relaxes blood vessels, so that blood pressure levels are also well controlled.
Most berries also contain significant amounts of antioxidants, such as anthocyanins. This compound has been shown by many studies to promote the production of more nitric oxide in the blood, while inhibiting bad molecules that affect blood vessels to effectively reduce blood pressure levels. The results of a study of 34,000 people with high blood pressure showed that those who consumed the most anthocyanins tended to have an 8% lower risk of developing high blood pressure compared to those with low levels of this antioxidant. in the body.
2.1. Dark green leafy vegetables If you are wondering what to eat to lower blood pressure quickly, dark green leafy vegetables are an ideal choice. This is a food high in potassium, which helps the body neutralize sodium. This also helps the body to better excrete sodium from the kidneys through the urine, thereby lowering blood pressure.
Potassium-rich dark green leafy vegetables that you should add regularly to your diet, including lettuce, lettuce, turnip greens, kale, spinach or collard greens. To get the most nutritious source of potassium, you should choose fresh green vegetables instead of canned vegetables. In addition, you can also eat green leafy vegetables that are frozen because they contain as many nutrients as fresh vegetables, even easier to preserve.
2.3. High blood pressure should eat citrus fruits Citrus fruits are one of the ideal foods to lower blood pressure. Some popular citrus fruits such as tangerines, grapefruit, oranges, lemons, etc. all contain large amounts of vitamin C, minerals and beneficial plant compounds. These substances not only help to keep the cardiovascular system healthy, but also significantly reduce factors that increase blood pressure levels.
In a study in Japan, women who actively drank lemon water every day combined with exercise (namely walking) had reduced diastolic blood pressure levels due to high levels of flavonoids and citric acid. abundant in lemon. In addition, some scientific trials have also shown that drinking grapefruit and orange juice can effectively lower blood pressure. However, these 2 juices can affect the action of antihypertensive drugs, so before using, you should discuss carefully with a specialist.
2.4. Beetroot juice So what should you drink to lower blood pressure fast? According to research, drinking beetroot juice regularly can effectively help reduce high blood pressure levels. This effect is achieved thanks to the nitrate component in beetroot juice, which helps lower blood pressure within 24 hours after drinking.
You can drink beet juice or simply cook this beetroot to eat. In addition, roasted beets or other beet-based dishes are also an ideal choice for people with high blood pressure.

2.5. Fatty fish and salmon Fatty fish and salmon are fish that are rich in omega-3 fatty acids, which reduce inflammation as well as lower high blood pressure levels in the body. In addition, these are all foods that provide abundant vitamin D, which enhances the absorption of calcium in the body, while preventing depression and improving high blood pressure.
A recent study has shown that people with high levels of omega-3 fatty acids in their blood often have much lower systolic and diastolic blood pressure levels than other people. In addition, this high amount of healthy fats in the blood also helps to repel factors that promote high blood pressure levels.
2.6. Carrots can lower blood pressure If you don't know what to eat to lower your blood pressure quickly, carrots are a healthy choice for you. This orange tuber contains phenolic compounds, typically caffeic, chlorogenic and p-coumaric acids. These compounds work to dilate blood vessels, reduce inflammation and high blood pressure quickly. You can eat carrots raw or cooked to stabilize your blood pressure.
2.7. Tomatoes are rich in nutritional value Tomatoes are a food rich in nutritional value and bring many health benefits to people with high blood pressure. Tomatoes are a rich source of the carotenoid pigments lycopene and potassium, which help lower blood pressure quickly and prevent the risk of developing cardiovascular disease.
The results of 21 studies have found that regular consumption of tomatoes as well as tomato products can help improve blood pressure levels quickly. Furthermore, it also helps fight heart disease agents and reduces the risk of dying from heart-related problems.
2.8. Oatmeal is a food that is low in sodium and fat, but rich in fiber. Therefore, eating oatmeal every morning can help you feel fuller longer, replenish the energy needed for a long day, and effectively stabilize blood pressure.
When making oatmeal porridge, you should avoid adding sugar. Instead, choose fresh or frozen fruits to add to your breakfast.
2.9. To answer the question of what to eat to lower blood pressure quickly and prevent stroke effectively, we cannot ignore unsweetened yogurt. According to the American Heart Association, yogurt is effective in reducing high blood pressure levels quickly in women, especially those in middle age. Specifically, a new study shows that older women who consume more than 5 servings of yogurt per week can reduce their risk of high blood pressure by up to 20%. You can enjoy unsweetened yogurt with nuts or other nutritious fruit as a dessert or snack.
2.10. Garlic is good for people with high blood pressure Garlic is well known for its natural antifungal and antibiotic properties. Through the results of many studies, regular consumption of garlic helps to increase the content of nitric oxide, which helps the body relax blood vessels and facilitate blood circulation more easily.
Thanks to the above effects, consuming garlic every day can help patients with high blood pressure control their disease well. Furthermore, garlic extract has also been used to reduce diastolic and systolic blood pressure levels in people with hypertension.

In addition to building a reasonable diet, people with high blood pressure should also follow some other methods to control the disease:
Rehydrate the body when there are signs of high blood pressure. Drinking 1-2 glasses of water can help relieve symptoms of high blood pressure and help restore blood flow to the entire body. Soaking feet in hot water helps blood circulation better, thereby bringing blood pressure level gradually back to normal. Breathing through the left nostril helps reduce stress hormones and relax blood vessels, so blood pressure levels are well controlled. Acupressure (GB 20) both relieves headache symptoms and effectively lowers blood pressure. Get regular exercise, such as yoga, swimming, walking, or jogging. Avoid smoking and drinking a lot of alcohol and other stimulants. Taking measures to prevent and treat high blood pressure early can help limit your risk of serious heart disease. Furthermore, keeping your blood pressure under control can also help reduce other serious health complications.