In people aged 18 years or older hypertension (high blood pressure) is defined as a systolic or a diastolic blood pressure measurement consistently higher than an accepted normal value (this is above 129 or 139 mmHg systolic, 89 mmHg diastolic depending on the guideline).
Since high blood pressure causes various complications without noticing any symptoms, it is called a “silent killer”.
The major causes of high blood pressure
(1) Too much consumption of salt
When you take too much salt, salt concentration in the blood becomes too high, so water in the blood increase to dilute the concentration of salt. Increase of water causes higher pressure to the blood vessel, resulting in high blood pressure.
(2) Contraction of blood vessel
Drinking alcohol, smoking or bad life habits hardens and narrows the blood vessel, pressurizing the blood vessel.
Especially, in winter when the temperature is low, the blood vessel contracts, easily leading to high blood pressure. In winter, the temperature difference between inside and outside is quite extreme, so sudden rise and drop of blood pressure easily happens.
What is the Food to improve high blood pressure?
Effective nutrition for high blood pressure is
(1) Potassium which excrete salt from the body
Food rich in potassium (per 100 g):
Banana: 360 mg
Melon: 350 mg
“A Food” to introduce in this article: 770 mg
(2) Polyphenol which suppresses the contraction of the blood vessel and expands the blood vessel
Food rich in polyphenol (per 100 g)
Blueberry: 300 mg
Red wine: 230 mg
“A Food” to introduce in this article: 420 mg
The food which was discovered by the latest research (January 2018) as being effective for high blood pressure is Peanuts.
20 pieces of unsalted and roasted peanuts with skin a day are recommended because the thin red skin of peanuts contain a lot of polyphenol.
Pickled peanuts are more effective because vinegar contains acetic acid which improves blood flow and expands blood vessel.
When you pickle peanuts, any vinegar is fine, but apple cider vinegar is recommended because the taste becomes a little sweet (soak peanuts and vinegar in a sealed container and keep it in the refrigerator for 3 to 5 days).
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