Eating More Meat During Eid? These Are High Blood Lowering Fruits And Vegetables

Illustration of fruit and vegetables (Photo: Freepik/Kamran Ay Marijuana)

JAKARTA - After celebrating Lebaran, many people tend to enjoy typical dishes such as chicken opor, rendang, gulai, and satays rich in fat and coconut. Although delicious, excessive consumption of red meat and fatty foods can increase the risk of high blood pressure.

To help balance body conditions, consuming rich fruits and vegetables for potassium, magnesium, and antioxidants is a wise move.

Here are some fruits and vegetables that effectively help lower high blood pressure during Eid, as reported by VOI from the Healthline page on Monday, March 31.

1. Citrus

Citrus fruit such as oranges, lemons, and gemps rich in vitamins, minerals, and plant compounds that are useful for maintaining heart health. Consumption of about 530-600 grams of fruit per day (equivalent to 4 oranges) is associated with decreased blood pressure.

2. Give

Berry fruits such as blueberries, raspberry, strawberries, chokeberry, wine, andlfare contain antioxidants called antosianin. These substances can increase levels of nitric oxide in the blood, help smooth blood flow, and lower blood pressure. Consumption ofapproximate juice can regularly lower the systolic blood pressure by more than 3 mmHg.

3. Kiwi

Kiwi is rich in vitamins C, fiber, potassium, and magnesium which play a role in regulating blood pressure. Consuming two kiwis every morning for seven weeks lowers the systolic blood pressure by 2.7 mmHg.

4. Tomatoes

Tomatoes contain lycopene, a type of antioxidants that are beneficial for heart health. Consumption of tomatoes or processed tomatoes such as juice or tomato sauce can also help lower blood pressure and reduce the risk of heart disease.

5. Bayam

Spinach contains a high potassium and magnesium. One cup of cooked spinach can meet 20-36% daily needs of potassium and magnesium. Spinach contains natural nitrates that help widen blood vessels and lower blood pressure.

6. Brokoli

Brokoli is rich in flavonoid antioxidants that help increase the function of blood vessels and increase levels of nitric oxide. This can lower blood pressure. Consumption of broccoli four times a week is associated with reduced risk of hypertension.

7. Carrotel

Carrots contain plant-based compounds that play a role in maintaining heart health. Consuming about 100 grams of crude carrots per day (equivalent to one cup of scarec carrots) can lower the risk of high blood pressure by 10%.