Health Facts & Tips

Fruits and Vegetables for Lowering Hypertension

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Hypertension or high blood pressure is a condition in which a person’s blood pressure is at a level above normal. Normal systolic blood pressure is 120-140 mmHg. While normal diastolic blood pressure is 85-90 mmHg. High blood pressure can be caused by various lifestyle related factors, such as poor diet, smoking, lack of exercise, and stress.

Treatment of hypertension can be done pharmacologically and non pharmacologically. In addition to taking drugs and exercise, maintaining a diet is absolutely necessary. Dietary settings include reduced calorie intake, especially for people who are overweight, limit salt intake, and increase the consumption of fruits and vegetables.

Fruits and Vegetables for Lowering Hypertension

Fruits and vegetables to lower high blood pressure include

– Apples
The color of apple skin is variegated, there is yellow, green, reddish yellow, and red. The flesh is white or yellowish white, has not too sharp aroma and fresh because it contains water that is high enough. Apple contains potassium which helps control blood pressure. In addition, apples also contain pectin, a natural fiber that helps bind cholesterol and toxins in the blood.

– Star fruit
Star fruit is a five-ribbed fruit and when cross-cut will be star-shaped. When immature, the skin of the fruit is light green and turns yellow to red when ripe. The flesh is thick, yellow, and contains lots of water. It is sweet to sour. The content of vitamin C, pro vitamin A, minerals, pectin, and fiber in star fruit is very useful to lower high blood pressure. In general, star fruit is processed first into juice for maximal absorption by the body. It should be noted for the kidney patients not to consume star fruit because it contains compounds that can cause poisoning.

– Persimmon
Persimmon fruit has a round shape. The fruit skin is yellow-green and often coated materials such as white lime betel. This white layer is believed to eliminate the feeling of splinting. The flesh is yellow, fresh, and has a texture that resembles apple flesh. The taste of sweet fruit and has a distinctive aroma. Persimmon fruit contains protein, vitamin A and potassium. In Japan, Tannin (kaki) on persimmon is used as a treatment of hypertension.

– Asparagus
The asparagus plant part used as food is the trunk. These plants are generally green. Young stems can be eaten raw, while the old must experience boiling or other cooking process. Asparagus has many benefits for the body because of the content it has, one of them is lowering high blood pressure.

– Belimbing wuluh (Averrhoa bilimbi)
Averrhoa bilimbi has an oval round shape. Young fruit is green and when it is ripe yellowish. The flesh is white and greenish yellow. Sour taste on the flesh is more dominant. The Averrhoa bilimbi stem contains saponnins, tannins, glucoside, calcium oxalate, sulfur, and formic acid. The leaves contain tannin, sulfur, formic acid, and peroxide. While the fruit is specifically used for high blood medicine.

– Beans
Beans are divided into two types, namely the type that propagates and does not propagate. The pod is short about 12 cm, straight or crooked, and light green. Beans taste good and tasty. Generally consumed as salad or boiled. In beans, contain pro vitamin A, vitamin B1, vitamin B2, vitamin C, potassium, phosphorus, sodium, fiber, and pectin. The amount of nutrients and phytonutrient in beans, making beans suitable for consumption every day and can be good for people with high blood pressure.

– Peas
Peas are usually consumed as vegetables by boiling or processed as a soup mixture. Peas are consumed in raw state, for example for juice or salad mixture. The selected ones are young and fresh. Peas are foods rich in fiber and proteins that can help lower high blood pressure. In addition, the content of folic acid and vitamin B6 found in peas is good for heart health.

– Cucumbers
Cucumber is divided into two groups, the cucumber with small rind of fruit skin on the base and cucumber with smooth fruit skin. The skin of the fruit is whitish green and some are solid green. The flesh is thick greenish-white. Cucumbers contain potassium, magnesium and fiber. All three of these contents can lower blood pressure in the body. Antioxidants in cucumber produced from vitamin C in it can also help lower high blood pressure.

– Lettuce
This vegetable is a plant which leaves are shaped like crops or eggs. The leaves are fresh green, form clusters and gather into a series. Lettuce has a high content of minerals, vitamins, fiber, and low in calories. Lettuce also contains various phytochemicals and antioxidants, such as beta-carotene and lutein, which help to fight the buildup of plaque inside the blood vessels, thus helping in lowering blood pressure.

– Celery
This plant has fiber roots. The trunk is short. The leaves are dark green. Leaf shape such as human hand, irregular and squiggly, and has a long leaf stalk. The type of celery commonly used for juice is a large trunk. Celery contains potassium and calcium that can help lower high blood pressure.

– Carrots
Carrot are orange, distinctive, and thin-skinned. If bitten feels crunchy. Carrots are commonly used for treatment is a young tuber, reddish orange or yellow old red, bright, smooth-glossy shiny, and the shape is not squiggly. Carrots contain beta-carotene and potassium which are very good for kidney function and help control heart rate. Consuming carrots regularly is believed to control blood pressure.

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