Uncontrolled high blood pressure can lead to complications like heart disease and stroke. One of the first preventive measures is maintaining a proper diet. In addition to limiting salt and eating plenty of fresh fruits and vegetables, certain beverages can also naturally lower blood pressure.

Beet juice is low in calories and rich in vitamins, minerals, and plant compounds beneficial for people with high blood pressure. Beets are high in nitrates, which the body converts to nitric oxide, a molecule that dilates blood vessels, improves blood flow, and lowers blood pressure. Drinking about 250 ml (one cup) of beet juice daily can reduce both systolic and diastolic blood pressure.

Tomato juice is very good for cardiovascular health. Antioxidants like lycopene, along with nutrients in tomatoes like potassium, support blood vessel health, thereby reducing high blood pressure over time.

Pomegranate juice is not only rich in nutrients like folate and vitamin C, but also has strong anti-inflammatory effects, contributing to a heart-healthy diet. Its antioxidant properties contribute to controlling both systolic and diastolic blood pressure. Prioritize 100% pure juice without added sugar to maximize benefits.

Skim or low-fat dairy products can help prevent and reduce blood pressure levels. You can drink a glass of milk with meals or add it to cereal or smoothies. Skim milk is also a healthy choice to add to coffee.

Coffee contains caffeine, which can increase blood pressure (especially in those not used to drinking coffee), but other bioactive compounds balance this effect, positively impacting blood pressure.

Chlorogenic acid, a compound found in coffee, when processed by gut microorganisms, is broken down into metabolites that can increase the bioavailability of nitric oxide, thereby lowering blood pressure. People with high blood pressure should drink coffee in moderation, 2-3 cups per day, prioritizing low-sugar options, avoiding added cream and milk, and consulting a doctor if they suspect it affects their blood pressure.

Green tea contains bioactive compounds called catechins, especially epigallocatechin gallate (EGCG), linked to many health benefits, including lowering blood pressure. EGCG has antioxidant and anti-inflammatory effects while promoting vasodilation.

Bao Bao (According to Healthline)

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