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High blood pressure can often be lowered without the need for medication simply by improving your diet. Essential dietary changes for healthy blood pressure include reducing salt and foods high in saturated fat. But the condition can also be improved by including other foods in your diet that can improve the health of the blood vessels. A food that has been shown to reduce blood pressure levels, is the shiitake mushroom.
"Shiitake mushrooms are rich in a chemical called eritadenin, which seems to block the activity of an enzyme that contracts blood vessels," wrote dietitian Juliette Kellow.
This is important because when the blood vessels contract, the pressure of the blood that passes through them increases.
When blood vessels remain enlarged, blood pressure is more likely to remain at normal levels.
Dr. Sarah Brewer noted that eritadenine found in shiitake mushrooms was blocking the angiotensin converting enzyme (ACE) in the same manner as the class of ACE inhibitory antihypertensives. .
Some other edible mushrooms, such as oyster, enoki and porcini also contain eritadenine, but shiitake mushrooms contain the largest amount.
Preclinical studies also suggest that shiitake extracts stimulate the elimination of excess sodium by the kidneys to reduce water retention.
This is important because salt frequently contributes to hypertension.
Dr. Brewer adds that shiitake mushrooms provide all the "essential" amino acids, vitamins B1, B2, B12 and C, and that they also contain the highest vitamin D content of all foods. plant origin.
Japanese mushrooms also provide magnesium and calcium, which also have "a direct action to lower blood pressure".
According to Dr. Brewer, shiitake mushrooms are the second most popular edible mushroom in the world, after the common button white fungus, but have a "much higher" nutritional value.
"Shiitake mushrooms have been used in medicine for over 3,000 years to treat high blood pressure and elevate cholesterol levels," said Dr. Brewer.
"In ancient Japan, shiitake was considered an" elixir of life "and it was eaten to increase energy and vigor, as well as to protect against heart disease and infections."
You can buy fresh, dried shiitake mushrooms to add to soups and sauces, or as a powder or capsule if you prefer to take them as a supplement.
In the UK, more than a quarter of adults have high blood pressure, although many do not know it.
This disease can lead to serious health complications if left untreated, increasing the risk of heart attack and stroke.
If your blood pressure is too high, it is essential to lower it to avoid complications.
High Blood Pressure: Four Ways to Reduce Blood Pressure
High blood pressure puts extra stress on blood vessels and vital organs. It increases the risk of life-threatening heart disease, including heart attacks and strokes.
You can often prevent hypertension and reduce blood pressure by making changes to your diet or lifestyle.
Balanced diet
Reducing the amount of salt in your diet is a great way to lower blood pressure.
Salt increases blood pressure, and the more you eat, the higher your blood pressure will be.
Try to eat less than 6g of salt a day, which is equivalent to about a teaspoonful.
Alcohol
Blood pressure can increase if you regularly drink too much alcohol.
The people most likely to suffer from hypertension are those who regularly exceed the recommended weekly limits.
It is advisable for all adults to drink less than 14 units of alcohol per week.
Weightloss
In case of being overweight, the heart has to work harder to pump blood throughout the body, which increases blood pressure.
Losing only a few pounds could make a big difference to your blood pressure and overall health.
Exercise
Staying active is one of the best ways to lower your blood pressure.
It helps you lose weight while preserving the heart and blood vessels.
All adults should aim to do at least 150 minutes of moderate intensity activity each week.
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