High blood pressure diet: the four foods to reduce hypertension


More fruits and vegetables

A well-balanced diet should include at least five servings of fruits and vegetables per day.

The BHF advises varying the types of fruits and vegetables you eat, whether they are fresh, frozen, dried or canned.

The site adds, “Pure unsweetened fruit juices, legumes and beans count as one serving, but they’re only a maximum of one of your five a day, no matter how much you eat in one.” daytime. “

One serving is about a handful (80g or 3oz), for example:

  • A medium-sized fruit, such as an apple, orange, pear, or banana
  • Two small fruits, for example, plums, apricots and satsumas
  • A slice of large fruit, such as melon, pineapple, or mango
  • Seven to eight strawberries
  • Two to three tablespoons of berries or grapes
  • A small bowl of salad
  • Three heaped tablespoons of vegetables
  • Three heaped tablespoons of legumes such as chickpeas, lentils or beans
  • A medium-sized fruit, such as an apple, orange, pear, or banana
  • a glass (150 ml) of fruit or vegetable juice
  • a tablespoon of dried fruit

The reason that fruits and vegetables are so effective in lowering blood pressure has to do with the amount of potassium and other vitamins and minerals they contain.

Blood Pressure UK added: “Plus, they’re low in calories and high in fiber, which helps with digestion and heart health.”

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