Supplements for proper blood pressure

Blood pressure is a key indicator of the health of your cardiovascular system. This indicator measures the force that blood exerts on the walls of your blood vessels and can be a significant factor in overall health. Blood pressure can be affected by a variety of factors, including age, genetics, diet, physical activity, stress, and body weight. Some medications can also affect blood pressure.

Maintaining healthy blood pressure is important for preventing heart disease and stroke. This includes a healthy diet, salt restriction, regular physical activity, weight control, alcohol restriction and no smoking.

Blood pressure is an important indicator of your cardiovascular health, so it is advisable to monitor its values regularly and work to maintain healthy values through a healthy lifestyle.

Types of blood pressure

Systolic and diastolic pressure

• Blood pressure is usually measured with two numbers. Systolic pressure (top number) indicates the pressure in the blood vessels during the contraction of the heart (systole), while diastolic pressure (bottom number) indicates the pressure in the blood vessels between contractions of the heart when the heart is relaxed (diastole).

Normal range

• Normal blood pressure is usually around 120/80 mm Hg (millimeters of mercury). However, healthy values can be slightly individual and can change throughout the day.

High blood pressure (hypertension)

• High blood pressure is a condition where values exceed 140/90 mm Hg. Hypertension is a serious risk factor for heart disease, stroke, kidney disease and other health problems.

Low blood pressure (hypotension)

• Low blood pressure, when values fall below 90/60 mm Hg, may cause dizziness, fatigue and fainting. Some people naturally have lower blood pressure, which may be normal for their body.

Correct blood pressure can be supported by a nutrient-rich diet that has a positive effect on your blood vessels and cardiovascular system. Here is a list of foods that can help maintain healthy blood pressure:

Fruits and vegetables

• Broccoli, spinach, kohlrabi, sweet potatoes, sweet potatoes and bananas are rich in potassium, which helps regulate blood pressure.
• Strawberries, blueberries, citrus fruits (such as oranges), melons, and grapes contain flavonoids that may support healthy blood pressure.

Whole grains

• Whole grain products such as oats, brown rice and whole grain bread are rich in fiber and can help lower blood pressure.

Legumes

• Beans, lentils and peas are an excellent source of fiber, protein and minerals that can positively affect blood pressure.

Fish oils

• Salmon, mackerel, tuna and sardines contain omega-3 fatty acids, which are associated with lower blood pressure and healthy blood vessels.

Nuts and seeds

• Nuts, such as walnuts and almonds, and seeds, such as pumpkin seeds and flaxseeds, are rich sources of magnesium and healthy fats that can help keep blood pressure at normal levels.

Low-fat dairy products

• If you like dairy, choose low-fat versions like yogurt or milk, which can be part of a healthy blood pressure diet.

Garlic and onion

• Garlic and onions contain substances that can help dilate blood vessels and lower blood pressure.

Vegetables

• Horseradish, radish and radishes are examples of cruciferous vegetables that can help lower blood pressure.

Tea

• Certain types of tea, such as green tea, contain polyphenols, which are associated with a positive effect on blood pressure.
• Hibiscus tea - has a reputation as a natural remedy for lowering blood pressure.

It is important to remember that diet should be part of an overall healthy lifestyle. In addition to diet, it is also important to exercise regularly, maintain a healthy weight, limit salt and alcohol consumption and avoid smoking to keep blood pressure under control. Always consult your doctor before changing your diet or starting a new exercise regimen.