These 8 nutrients are known as blood pressure lowering experts! See if you are eating enough?

With the arrival of autumn, the temperature begins to change. The blood pressure of people with high blood pressure can easily fluctuate with the temperature, leading to symptoms such as headaches, dizziness, insomnia, and even the risk of stroke in severe cases.

Therefore, it is particularly important to control blood pressure. In addition to taking medication under the guidance of a doctor, you must also arrange your daily life reasonably and take appropriate dietary adjustments.

More and more studies have found that the nutrients contained in food play a certain role in controlling the occurrence and development of hypertension, and different nutrients have unique effects in regulating blood pressure.

These 8 nutrients are known as blood pressure lowering experts. People with high blood pressure can check whether they are lacking in their diet and what foods they can supplement. However, it should be noted that these foods are icing on the cake for hypertensive patients who are taking medication, and are a precaution for ordinary people. However, if the blood pressure is already abnormal, be sure to go to the doctor and take antihypertensive drugs.

Niacin (Vitamin B3)

1. Voltage reduction principle

It can dilate blood vessels, reduce cholesterol and triglyceride levels in the body, promote blood circulation, and thus regulate blood pressure.

2 Recommended daily intake: 10~20mg

3 Foods Rich in Niacin

Vitamin C

1. Voltage reduction principle

It can promote the synthesis of nitric oxide in the human body, which has the effect of dilating blood vessels, thus helping to regulate blood pressure

2 Recommended daily intake : 100~200mg

3 Foods Rich in Vitamin C

Omega-3 fatty acids

1. Voltage reduction principle

It can increase the level of nitric oxide in the body, which can better relax vascular smooth muscles, make blood flow smoothly, and thus regulate blood pressure.

2 Recommended daily intake: 600~1000mg

3 Foods Rich in Omega-3 Fatty Acids ****

calcium

1. Voltage reduction principle

It can increase urinary sodium excretion, reduce the adverse effects of sodium on blood pressure, and help regulate blood pressure

2 Recommended daily intake: 800~1000mg

3 Foods Rich in Calcium

Potassium

1. Voltage reduction principle

Promotes sodium excretion from urine, counteracts the adverse effects of sodium on blood pressure, and protects against vascular damage

2 Recommended daily intake: 2000~3600mg

3 Foods Rich in Potassium

magnesium

1. Voltage reduction principle

It can stabilize the calcium channels in the vascular smooth muscle cell membrane, activate the calcium pump, pump in potassium ions, limit the influx of sodium, and reduce the release of stress-induced norepinephrine, thereby regulating blood pressure.

2 Recommended daily intake: 330~700mg

3 Foods Rich in Magnesium

Zinc

1. Voltage reduction principle

Can prevent high blood pressure caused by increased cadmium (caused by environmental pollution entering the human body)

2 Daily recommended intake: 11.5 mg for women, 15 mg for men

3 Foods Rich in Zinc

Dietary fiber

1. Voltage reduction principle

It can bind bile acid to prevent it from being synthesized into cholesterol and deposited in the blood vessel wall, which can cause high blood pressure. It can also promote the excretion of sodium and regulate blood pressure.

2 Daily recommended intake: 25~35g

3 Foods rich in dietary fiber

Since ancient times, "food is the most important thing for people". Diet, as an important part of lifestyle habits, deserves special attention from friends with high blood pressure.

If you have other underlying diseases, you should consult a doctor or nutritionist and arrange your diet appropriately.

References

[1] Wang Siyuan, Xu Meihua. Research progress on the relationship between dietary nutrients and hypertension. Journal of Chronic Diseases, 2022, 23(3): 393-401.

[2] Zhang Ye. Eat right three meals to lower blood pressure: stay away from hypertension. Beijing: China Textile Press Co., Ltd., 2020.

[3] National Health Commission, Department of Disease Control and Prevention, National Center for Cardiovascular Disease, Fuwai Hospital, Chinese Academy of Medical Sciences, et al. Standards for Health Management of Hypertension in China (2019). Chinese Journal of Cardiology, 2020, 48(1): 10-46.

[4] Sun Yaojun, Zou Jian, Sun Li. Nutritionist Quick Reference Manual. Beijing: Chemical Industry Press, 2019.

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Source: Huichang Health

Editor｜Yinuo