The consumption of fatty fish and green leafy vegetables is essential to control hypertension and high cholesterol

The consumption of fatty fish and green leafy vegetables is essential to control hypertension and high cholesterol

Experts recommend integrating the consumption of foods such as fatty fish, avocados, nuts, seeds, vegetable oils and the best sources of magnesium, such as spinach, dark chocolate, whole wheat and nuts.

Photo: Photo Ive Erhard / Unsplash

It is well known that lifestyle and quality of diet play a fundamental role in health, especially in everything related to the cardiovascular system and the proper functioning of the heart. Recently, experts have found that adding certain foods to the diet can help lower blood pressure and high cholesterol. In fact, it is well known that both conditions are closely related. According to science, the two foods that simply cannot be missing from a diet focused on protecting heart health are: fatty fish and green leafy vegetables.

What happens with high cholesterol is that it causes hypertension, as it clogs the arteries, hardening and narrowing them. This, in turn, makes the heart work hard to circulate blood. The result is abnormally high heart pressure levels, thereby increasing the risk of heart attacks, strokes, among other health problems.

Recently the renowned nutritionist Rosie Millen, an expert in health, wellness and stress, recommended the best foods to lower cholesterol and blood pressure. And the two basic ones to protect heart health were fatty fish and green leafy vegetables, which not only shine for their nutrient density, but provide specific benefits for the cardiovascular system.

Specifically, their recommendation is based on growing evidence, in which various studies suggest that Omega 3 fatty acids help lower blood pressure and cholesterol levels. In general, we know that omega-3 fatty acids are obtained by the body through diet and are essential to promote several health benefits. Among the main recommendations is the consumption of oily fish, as happens with salmon, sardines, anchovies, trout, tuna, mackerel and swordfish. They are an extraordinary protein option of high biological value with great benefits to increase satiety, in addition to being low in calories, versatile and very light.

Omega 3 can reduce triglycerides in the blood, When these are at high levels in the body, they increase the risk of heart disease and stroke. In addition to obtaining them from the wide range of fatty fish and shellfish, they are found in magnificent products of plant origin and which are a healthier addition to the diet, as is the case with nuts, seeds, avocado and plant oils.

Another element that should not be missing are the abundant and generous green leafy vegetables. In such a way that adding options such as spinach, kale, chard, collard greens, watercress, lettuce, endives and arugula, will be the best ally to fill the diet with nutrients and colors. Among its great benefits they stand out for being vegetables with a extraordinary magnesium content, an essential mineral for dilating blood vessels and improving nutrient transport. It is also recommended to look for other food sources that stand out for their magnesium content, among which soy products such as tofu, avocados, walnuts, and dark chocolate stand out.

Additionally, it has been proven that foods rich in potassium play a fundamental role in preventive dietary measures. Potassium is one of the most important nutrients in the diet and is associated with important functions, among which the proper functioning of the nerves and muscles stands out. Allows nutrients to flow from cells and helps flush waste from cells and one of its most important tasks is that it counteracts or reduces the effects of salt. That is why it is considered one of the fundamental nutrients to prevent high blood pressure, an important risk factor for heart disease and stroke.

About blood pressure and cholesterol:

High blood pressure occurs when the heart works too hard to pump blood throughout the body. It is measured with two numbers, systolic pressure and diastolic pressure. Therefore, when the blood pressure reading is 140/90 mmHg or more is diagnosed as hypertension. For its part, cholesterol is a fatty substance in the blood, when it is in imbalance it is related to conditions such as being overweight, a high consumption of foods rich in saturated fat, stress and a sedentary life.

In recent months, numerous nutritional trends focused on the prevention and control of hypertension and high cholesterol have come to light, however one of the most recommended and long-term sustainable schemes is to follow a Mediterranean diet. It is one of the best trends to protect cardiovascular health, it also promotes a healthy and balanced lifestyle that is related to weight loss, good brain function and in general promotes physical, mental and emotional health.

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