Pumpkin seeds

According to Very Well Health, pumpkin seeds, rich in plant protein, promote satiety and aid in weight management, crucial for blood pressure control. These seeds also provide magnesium, potassium, and arginine, contributing to healthy blood vessel function and stable blood pressure. You can add pumpkin seeds to snacks or include them in salads, yogurt, and cereals to enhance nutritional quality and better support cardiovascular health.

Lentils

This food offers plant protein, fiber, potassium, and magnesium, with low saturated fat, benefiting individuals with high blood pressure. Fiber improves cardiovascular health and helps manage cholesterol. Lentils are also rich in potassium and magnesium – minerals that balance sodium's effects, aid vasodilation, and regulate blood pressure. Lentils' low natural sodium content suits a salt-restricted diet for individuals with hypertension.

Edamame is good for health. Photo: Kim Uyen

Edamame

Edamame provides plant protein, offering a partial substitute for red meat or processed foods. This food is also rich in potassium, magnesium, and isoflavones – compounds that help maintain healthy blood vessel function. Isoflavones increase blood vessel wall elasticity, while potassium balances sodium levels, reducing pressure on vessels and controlling blood pressure, according to Eating Well.

Flaxseeds

Flaxseeds are rich in plant protein, omega-3 fatty acids (ALA), fiber, and lignans. Protein maintains muscle mass, boosts satiety, and aids weight control. ALA reduces inflammation and maintains blood vessel elasticity. Soluble fiber helps lower bad cholesterol, while lignans, with antioxidant properties, protect blood vessels and stabilize blood pressure.

Almonds

Almonds are rich in plant protein, monounsaturated fats, magnesium, and vitamin E. Healthy fats improve cholesterol. Magnesium aids blood vessel regulation. Vitamin E can protect vessel walls from oxidative stress, thereby helping maintain stable blood pressure.

Le Nguyen (Compiled)