Lower Blood Pressure: 7 Autumn Foods to Try
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apples are associated with a lower incidence of hypertension in several prospective studies.
Tip: consume them with the peel (well washed): this is where many antioxidants are concentrated.
Cabbage,broccoli and brussels sprouts
Table of Contents
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Typical autumn vegetables,rich in potassium,calcium and natural nitrates which improve vasodilation. Furthermore,they bring sulforafano,an anti-inflammatory molecule useful against endothelial oxidative stress.
In the kitchen: steamed to avoid dispersing the sulfur compounds.
Red beets
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They contain inorganic nitrates that the body transforms into nitric oxide (NO),a powerful vasodilator. It is one of the few foods with a measurable and documented effect on blood pressure.
Evidence: consumption of beetroot juice (250 ml/day) reduces systolic blood pressure by 4-10 mmHg in the following hours.
Chestnuts and dried fruit
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The chestnuts bring potassium and magnesium useful for electrolyte balance and blood pressure reduction.Walnuts and almonds, conversely, provide mono- and polyunsaturated fats which improve vascular function.
Attention: they are nutritious, so moderation in quantities (a small handful per day).
Autumn legumes (lentils, beans, chickpeas)
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