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If your blood pressure is too high, it puts extra pressure on your blood vessels, heart, and other organs, such as the brain, kidneys, and eyes. This is because the long-term force of blood against pushing against the walls of your arteries increases the workload on the heart and blood vessels. Fortunately, you can reverse this harmful process, avoiding the risk of serious heart problems, such as a heart attack.
Professor Amrita Ahluwalia, who led the research, said: “This research has proven that a daily dose of inorganic nitrate can be as effective as a medical intervention in lowering blood pressure and the best part is that we can l ‘get from beets and other leafy green vegetables.
“For those looking to incorporate dietary nitrate into their daily diet, the trick is not to boil the vegetables – because dietary nitrate is soluble in water – but steaming, roasting or cooking. juice consumption all have a positive effect. “
Dr Shannon Amoils, senior research adviser at the British Heart Foundation, which funded the study, said: “This interesting study builds on previous research by this team and finds that a daily glass of beet juice can lower blood pressure in people with hypertension – even those whose hypertension was not controlled by drug therapy.
“The possibility of using a natural product, rather than another pill, to help lower blood pressure is very appealing. The trial is, however, small, and the next step will be to see if this result can be repeated. in a much larger group of people with high blood pressure and over a longer period of time. “
General dietary advice for lowering high blood pressure
Perhaps the most important dietary advice for lowering high blood pressure is to reduce salt intake.
In fact, “eating too much salt is the leading cause of high blood pressure,” Blood Pressure UK warns.
How does salt increase your blood pressure?
Blood Pressure UK explains: “Salt causes your body to hold water. If you eat too much, excess water in your blood means that there is extra pressure on the walls of your blood vessels, which increases your blood pressure.
“If you already have high blood pressure, too much salt will increase it even more, and this may mean that the blood pressure medications you are taking are not working as well as they should.”
UK health guidelines advise adults to eat less than 6 g (0.2 oz) of salt per day, or about a teaspoonful.
“A low-fat diet that includes a lot of fiber, such as brown rice, bread and pasta, and lots of fruits and vegetables also helps lower blood pressure,” notes the NHS.
According to the health organization, you should aim to eat five servings of fruits and vegetables per day.
Improving your diet can also help you maintain a healthy weight, which is essential for controlling blood pressure, he adds.
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