Introduction: Many people with high blood pressure have found that eating celery has a very good therapeutic effect on lowering blood pressure. This is because potassium, calcium, and magnesium are all found in green leafy vegetables, and celery is indeed a typical representative of green leafy vegetables for lowering blood pressure.
Three minerals are particularly important in the nutritional prevention and treatment of high blood pressure: potassium, calcium, and magnesium. The relationship between potassium and blood pressure is as follows:
① Potassium directly dilates blood vessels, reducing the pressure of blood on the vessel walls;
② Sodium has a direct effect of raising blood pressure, and potassium can promote the excretion of sodium, thereby lowering blood pressure. The evidence for potassium's blood pressure-lowering effect is consistent across different types of studies. Therefore, ensuring sufficient potassium in the diet is of primary importance for the prevention and treatment of high blood pressure.
Dietary recommendations for potassium supplementation:
① Choose foods rich in potassium;
② Choose salt that is low in sodium and high in potassium.
While paying attention to potassium supplementation, it is also important to focus on calcium and magnesium supplementation. Calcium can speed up the excretion of sodium and has a blood pressure-lowering effect. Regular consumption of calcium-rich foods has a significant auxiliary effect on treating high blood pressure. Magnesium can dilate peripheral blood vessels. When magnesium is deficient, angiotensin and vasoconstrictors increase, which can cause vasoconstriction and lead to an increase in peripheral resistance. Increasing magnesium intake can dilate peripheral blood vessels and lower blood pressure. This is especially important for patients with high blood pressure who are taking diuretics, as urinary magnesium excretion also increases, making magnesium supplementation even more crucial.
It should be noted that when patients have chronic renal insufficiency, potassium and calcium supplementation require special attention. Otherwise, impaired potassium excretion can lead to accumulation in the body, causing electrolyte imbalance, or increased calcium metabolism can加重 the kidney's burden and worsen the condition.
Sausage and Celery
People with high blood pressure can consume these foods in moderation daily:
(1) Legumes. Regardless of whether they are red beans, mung beans, soybeans, black beans, or kidney beans, all legumes are very rich in potassium. Soy products like tofu are also relatively rich in calcium and magnesium. Therefore, tofu is a food that people with high blood pressure should eat every day. An appropriate amount for adults is 200-300 grams per day. Red beans, mung beans, and kidney beans, when combined with grains like rice, oats, millet, and corn to make five-grain rice, eight-treasure congee, red bean soup, or mung bean soup, are all excellent choices.
(2) Edible Fungi. In the United States, it is recommended that the general public eat some edible fungi every day. This recommendation is highly applicable to people with high blood pressure. Potassium, calcium, and magnesium levels in shiitake mushrooms and wood ear mushrooms are relatively high. In addition, they contain a large amount of other phytochemicals and dietary fiber, all of which are needed by people with high blood pressure.
(3) Green Leafy Vegetables. Many people with high blood pressure have found that eating celery has a very good therapeutic effect on lowering blood pressure. This is because potassium, calcium, and magnesium are all found in green leafy vegetables, and celery is indeed a typical representative of green leafy vegetables for lowering blood pressure. Generally, the darker the color of the green vegetable, the higher its potassium, calcium, and magnesium content. On the same plant, the leaves are darker in color than the stalks, and therefore naturally have higher levels of active ingredients. When eating celery, be sure to eat the leaves along with the stalks.
Garlic Mashed Celery Leaves
[Nutrition Tips]
① Foods rich in potassium:
Whole grains. Such as bran, brown rice, whole wheat
Legumes. Such as red beans, fava beans, lentils
Fruits and vegetables. Such as dried apricots, shiitake mushrooms, bamboo shoots, seaweed, celery.
② Foods rich in calcium:
Dairy products. Such as yogurt, cheese
Legumes. Such as tofu
Fruits and vegetables. Such as green leafy vegetables, seaweed, wood ear mushrooms
Seafood. Such as dried shrimp
Nuts. Such as walnuts, almonds, sesame paste
③ Foods rich in magnesium:
Legumes. Such as tofu
Fruits and vegetables. Such as spinach, chives, celery, endive, kale...
Edible fungi. Such as shiitake mushrooms
Shiitake Bamboo Shoots and Chicken Stew