Which foods ward against high blood pressure?

If you have high blood pressure, there are foods that can help you. The following are the benefits of fruits and vegetables, as well as low-fat dairy products.

It would suffice to replace a portion of junk food with fruits and vegetables to lower one's blood pressure. This is at least what researchers of the DASH (Dietary Approaches to Stop Hypertension) studies have concluded.

• The subjects of these studies, without changing their consumption of fruits and vegetables, thus saw their systolic pressure (top number) lower by 2.8 mmHg (millimetres of mercury) and their diastolic pressure lower by 1.1 mmHg.
• By lowering one's pressure by a few additional points, you can significantly reduce the risk of heart attack or stroke.
• It is recommended that people eat seven to 10 servings of fruits and vegetables daily. A serving corresponds to one medium fruit, 125 ml (1/2 cup) of fruit or vegetable juice, 110-125 grams (1/2 cup) chopped fruit or vegetables, cooked beans or legumes, or 200-250 grams (one cup) leafy vegetables.
• It Is fairly easy to increase consumption of fruits and vegetables at meals. For example, add a banana or strawberries to cereal in the morning, start supper with a salad or add one or two cups of vegetables to soup or spaghetti sauce.

Experts explain with difficulty the fact that dairy products do lower blood pressure, but they attribute this effect in part to their calcium, potassium and magnesium, minerals that relax the arteries and improve circulation.

• Studies indicate that the systolic pressure as well as the general risk of suffering from hypertension are lower in those who consume more low-fat dairy products than in others.
• It was demonstrated during the DASH studies that a diet in which these products had a prominent place contributes to lowering blood pressure.
• Finally, researchers of a study conducted in Spain found that subjects who consumed it ran half the risk of hypertension than those who did not.
• It is advisable to consume two to three servings of it per day. A serving is 250 millilitres (one cup) of low-fat yogurt or skim milk.

Thus, fruits and vegetables, as well as skim milk and low-fat dairy products, can help you lower your blood pressure.