Hypertension is a common disease in modern society, affecting the health of hundreds of millions of people around the world. In daily life, we often hear about various home remedies for lowering blood pressure, including garlic. Garlic is thought to have a variety of health benefits, but does it really lower blood pressure?
Also, what foods should be avoided for people with high blood pressure? This article will answer these questions for you.
Does eating garlic lower blood pressure regularly
Benefits of eating garlic
Garlic has some benefits for vascular health, and studies have shown that the allicin in garlic is a natural antioxidant that can help reduce low-density lipoprotein (LDL) cholesterol into the arteries, thereby preventing diseases such as atherosclerosis, myocardial ischemia, and angina.
In addition, hydrogen sulfide produced by the human body after breaking down allicin can relax the smooth muscle around blood vessels and enhance the elasticity of blood vessels, thereby dilating blood vessels and lowering blood pressure, which can reduce the incidence of hypertension and its complications.
Can Eating Garlic Regularly Lower Blood Pressure
It is important to note that the amount of allicin in garlic is relatively low, and the amount of garlic ingested in the daily diet cannot reach the dose of allicin used in the study.
Therefore, although allicin has the effect of preventing cardiovascular disease at certain doses, garlic ingested through the usual diet does not significantly lower blood pressure.
In addition, allicin itself is not stable and will quickly degrade into other compounds after entering the human body, making it difficult to act directly.
I want my blood pressure to be stable
These 3 types of food should be touched sparingly
High-salt foods:
A high-salt diet is one of the main causes of high blood pressure. Consuming too much salt can lead to water retention in the body, increasing blood volume, which can raise blood pressure.
Common foods high in salt include pickled products, pickles, canned food, fast food and potato chips. It is recommended to keep the daily salt intake to less than 5 grams.
High-fat foods:
Saturated and trans fats can lead to hardening of the arteries and increase the risk of cardiovascular disease.
This includes fried foods, fatty meats, butter, cream, and some baked goods such as cakes and biscuits.
Sugar-sweetened beverages and foods high in sugar:
A diet high in sugar not only leads to weight gain, but also affects blood pressure. Studies have shown that consuming too much sugar can increase the burden on the heart and raise blood pressure.
Sugar-sweetened beverages such as soft drinks and fruit juices and high-sugar foods such as candies, chocolates and desserts should be avoided or reduced as much as possible.
How to prevent elevated blood pressure on a daily basis
1. Healthy Diet:
Adopt a low-salt, low-fat diet and increase your intake of vegetables and fruits. Cut back on processed foods and fast foods, which are often high in sodium and unhealthy fats.
2. Moderate exercise:
Getting at least 150 minutes a week of moderate-intensity exercise, such as brisk walking, swimming or cycling, can help lower blood pressure and improve cardiovascular health.
3. Control your weight:
Being overweight or obese increases the burden on the heart, leading to an increase in blood pressure. Maintain a healthy weight through proper diet and exercise.
4. Quit smoking and limit alcohol:
Both tobacco and alcohol can adversely affect blood pressure. Quitting smoking and limiting alcohol consumption are essential to prevent high blood pressure.
5. Manage stress:
Long-term stress can cause blood pressure to rise. Learn relaxation techniques, such as deep breathing, meditation, or yoga, to help relieve stress.