Maintaining controlled blood pressure is one of the most effective ways to reduce the risk of cardiovascular disease, but it is not always necessary to resort to medications to do so. Certain foods, when introduced regularly on food, may have a relevant impact on the descent of tension values.
According to the website Health Digestthere are three food groups with special prominence for their magnesium richness, a mineral that has been associated with benefits in blood pressure control. The information is supported by statements by Dietista Tamar Samuels, who underlines the usefulness of including these natural sources in daily diet.
SEEDS: Small but concentrated in magnesium
Among the options pointed out, seeds are one of the most recommended. About 30 grams of pumpkin seeds provide approximately 156 milligrams of magnesium, according to the same source. Chia seeds also emerge as a viable alternative, with the same portion containing about 111 milligrams of this mineral.
Explains the site that these quantities contribute significantly to the recommended daily intake of magnesium, being easy to add to yogurts, popes or salads.
Dry Fruits: A Functional Snack
Another highlighted group is that of dry fruits. Write the Health Digest That 30 grams of nuts can contain up to 80 milligrams of magnesium, which reinforces its potential as an ally in cardiovascular health.
In addition to magnesium, these foods also contain unsaturated fibers and fats, which contribute to metabolic balance.
Adds the publication that dry fruits are ideal as a snack between meals or as a complement in main dishes, provided they consumed in moderation.
Soy: a plant alternative with benefits
The third food pointed out by the dietary is soy, namely in the form of drink or cooked edamame.
It refers to the same source that a 30 gram portion can contain up to 50 milligrams of magnesium, making it an interesting option, especially for those who follow a vegetarian or vegan diet.
According to Health Digestsoy has been gaining prominence in healthy eating regimes, being valued not only for the magnesium content, but also by its complete protein profile.
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Science behind magnesium and arterial tension
In addition to food recommendations, there are also studies that support this relationship between magnesium and blood pressure.
According to the same source, a study published in the Indicates that ingestion of 370 milligrams of magnesium per day may be associated with a slight descent of blood pressure.
This type of effect, even modest, can be relevant when thinking about long -term prevention strategies, especially people with tension values at the upper limit of normality.
How to include these foods on a daily basis
The incorporation of these foods into the food routine does not require major changes. Just sprinkle seeds in dishes, replace industrialized snacks with a handful of dry fruits, or opt for soybean drink instead of traditional milk.
Write the site that these small cumulative changes can represent an important step in preventing hypertension when combined with other healthy habits such as regular exercise and reduced salt consumption.
Balance is the key
Despite the benefits, the dietary cited by the publication warns of the risk of excessive consumption, especially in the case of dry fruits, which are dense in calories.
Thus, the ideal will be to incorporate these foods in a balanced manner, without exceeding the recommended quantities.
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