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6 najlepszych napojów obniżających ciśnienie krwi

napoje obniżające ciśnienie krwi

Zmiana diety jest częścią zarządzania wysokim ciśnieniem krwi. Może to obejmować dokonywanie zdrowych wyborów napojów. 6 najlepszych napojów na obniżenie ciśnienia krwi to:

1. Beet juice

Not only do these colorful, low-calorie vegetables contain a host of health-promoting vitamins, minerals, and plant compounds, but they may also help lower your blood pressure.

A randomized pilot study from 2016Trusted Source found that the juice of both raw and cooked beets improved blood pressure. But raw beet juice had a greater impact on blood pressure.

Beets are rich in dietary nitrates, a compound known to have blood pressure-lowering effects. In a 2017 reviewTrusted Source, researchers found that these benefits were greater than the effects of nitrates alone.

In other words, other heart-friendly compounds are likely at play as well.

Try this simple beetroot juice recipe.

2. Tomato juice

Growing evidence suggests that drinking one glass of tomato juice per day may promote heart health.

In a 2019 studyTrusted Source, Japanese researchers evaluated the effects of drinking an average of one cup of tomato juice per day among participants with risk factors for heart disease.

They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as LDL cholesterol. Other recent studies have reported similar results among people with stage 1 hypertension and pregnant women.

To avoid unnecessary sodium, which can have the opposite effect on your blood pressure, make sure to buy unsalted tomato juice.

3. Pomegranate juice

Not only are pomegranates rich in nutrients such as folate and vitamin C, they also boast potent anti-inflammatory effects. It may come as no surprise then that pomegranate juice can contribute to a heart-healthy diet.

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A 2017 literature review of eight randomized, controlled trials found that consuming pomegranate juice may help lower both systolic and diastolic blood pressure.

The effects on systolic blood pressure were independent of how long participants consumed pomegranate juice for and how much.

If you decide to add pomegranate juice to your diet, make sure it’s 100 percent juice with no added sugar.

4. Berry juice

Like pomegranates, berries — especially blueberries — are known for their antioxidant properties.

A 2020 review reported that drinking cranberry or cherry juice may improve your blood pressure.

Another review published in NatureTrusted Sourcein 2016 found that consuming berries lowered both systolic blood pressure and LDL cholesterol.

In both reviews, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.

If you opt for store-bought berry juice, make sure it doesn’t contain any added sugar.

5. Skim milk

Low-fat dairy products such as skim milk and yogurt are a key component of Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.

According to one 2018 studyTrusted Source in 2,694 adults, increased consumption of low-fat milk was also associated with lower levels of systolic and diastolic blood pressure.

But the researchers noted that they couldn’t separate which component of dairy may be responsible for the association, surmising that phosphorus and calcium may be playing a role.

Typically, health professionals recommend you try to get two to three servings of low-fat milk products per day. You can drink a glass with your meals or add it to cereal or a smoothie. Steamed skim milk also makes a great addition to coffee.

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But if everyone were to consume two dairy servings a day, it would negatively contribute to climate change, place more pressure on natural resources, and may increase the methane (a type of greenhouse gas) output of dairy-producing farm animals.

For this reason, if you’re looking to eat a sustainable diet, you can aim for about 250 grams (g) of dairy a day and no more than 500 g. About one 8-ounce cup of milk or yogurt or about an ounce of hard cheese equals 250 g of dairy.

6. Tea

When it comes to blood pressure, not all teas are created equal. A 2020 literature review Trusted Source of randomized controlled trials compared the effects of black and green tea consumption on blood pressure.

The researchers reported that long-term intake of both types of tea lowered both systolic and diastolic blood pressure. But the reduction in blood pressure was more significant for green tea.