Hypertension is a dangerous disease, but it can be prevented by fruit. What are the fruits that can conquer hypertension? Here are the options:
High blood pressure or hypertension is a chronic condition of elevated blood pressure. These health problems can cause damage to blood vessels. As a result, complications can occur, such as heart disease, kidney disease, stroke, and many more.
Hypertension does not cause symptoms, but if the blood pressure is too high it can cause complaints such as headaches, dizziness, nosebleeds, chest pain, blurred vision, including difficulty breathing.
Even though it is influenced by risk factors, high blood pressure is also influenced by several factors that you can control, one of which is diet.
Hypertension risk factors
Some of the risk factors that can cause a person to develop hypertension include:
- Men over 55 years and women over 65 years
- Obesity and lack of exercise Salt intake are too high.
- Stress Smoking, alcohol, and illegal drugs
- Medical conditions such as diabetes, cholesterol, kidney problems
Types of Fruits that can Prevent Hypertension
Hypertension can be prevented, one of which is by adopting a healthy diet. Diets that can help control high blood pressure are rich in potassium, magnesium, fiber, and low in sodium — which is abundant in fruits and vegetables.
This can also be done by choosing the right fruits. Although they do not directly reduce high blood pressure, these fruits can help you prevent hypertension and the consequences it causes.
Summarized from various sources, before going shopping, make sure to include these fruits in your healthy food list.
1. Various berries
Berries, especially blueberries, are known to be rich in flavonoids. That consuming flavonoids can prevent hypertension and help lower blood pressure.
Jamu seeds contain high potassium, which is about 14 mg per 100 grams. Potassium works to improve heart rate regularity, activate muscle contractions, control body fluid balance, and help lower blood pressure.
A study from the Heart Research Laboratory at the Medical and Research Center in India shows that regular consumption of guava can lower cholesterol, blood triglyceride levels, and lower blood pressure. Lowering blood pressure means decreasing the risk of heart disease.
3. Dragon fruit
Of the many drugs in circulation, not many know that hypertension can be treated in a simple way, namely by eating dragon fruit. Dragon fruit is rich in protein, carbohydrates, high in vitamins C, B1, and riboflavin. In addition, the mineral content such as calcium, iron, and phosphorus in dragon fruit is equally high.
Here is a series of benefits of dragon fruit for people with high blood pressure.
Maintain flexibility of blood vessels. The high content of vitamin C in dragon fruit can keep blood vessels & healthy food. This will prevent high blood pressure. For those who already have hypertension, consuming this fruit can keep blood pressure stable.
Prevent damage to blood vessels. Dragon fruit contains high levels of antioxidants, such as phytoalbumin and flavonoids. These antioxidants function to ward off free radicals from polluted food or air that have the potential to damage blood vessels.
Source of healthy fats. Dragon fruit contains unsaturated fatty acids, which are good for the body, especially for heart health. Consumption of dragon fruit can prevent blockage of blood vessels due to fat deposits (atherosclerosis) and keep cholesterol levels normal.
Rich in fiber. Dragon fruit is rich in fiber. This is very good for digestion and prevents people with hypertension from consuming unhealthy foods.
Eating bananas (and sweet potatoes and spinach) every day can help lower high blood pressure. The content of minerals, potassium, and potassium can help balance salt levels in the body. Vilitra and Cenforce 150 can help prevent ED.
Drinking pomegranate (pomegranate) a cup of pomegranate juice once a day for four weeks can help lower blood pressure in the short term.
In addition, the results also show that pomegranate can reduce systolic and diastolic blood pressure so that it can make the body feel more relaxed and prevent hypertension.
Eating three kiwi per day can help lower blood pressure. This study involved 118 male and female participants over 55 years. All of them had slightly high blood pressure. Participants were asked to eat three kiwis per day for eight weeks or eat one apple per day for eight weeks.
A result, the researchers found that the group that ate kiwi had lower systolic pressure than the group that ate apples.
This is because kiwi is rich in lutein as an antioxidant that destroys free radicals, which free radicals are known to be associated with high blood pressure.
7. Peaches and nectarines
Reporting from Prevention, one medium-sized peach (peach) or nectarine contains 1 percent calcium, 3 percent magnesium, and 8 percent potassium. As explained earlier, potassium can help lower high blood pressure.
Half a serving of avocado contains 1 percent calcium, 5 percent magnesium, and 10 percent potassium.
Hypertension can affect both men and women and is more common in those of you who are over 40 years old. To prevent or control hypertension, do the following:
Changing your lifestyle to be healthier.
Regulate food consumption. Increase your intake of foods rich in potassium and avoid foods that contain saturated fats such as fried or fast food.
Maintain an ideal body weight because being overweight or obese can increase the risk of hypertension.
- Reduce stress with fun activities. A stressful environment can raise blood pressure.
- Limit alcoholic drinks and smoking.
- Set a good sleep pattern.
Get regular health checks 1-2 times a year, especially if you are over 40 years old.
Although hypertension can cause serious complications that can be life-threatening, it is preventable and controllable.
Besides consuming fruits that are good for preventing hypertension, as mentioned above, also apply a healthy diet, exercise regularly, and manage stress well.