Biologist Irina Lyalina, acting dean of the Faculty of Natural Sciences at the University of Education, reported that some vegetables, fruits, and berries help maintain blood pressure within the normal level.
According to her, summer is the ideal time to introduce these foods into the diet, given the availability of many fresh fruits and vegetables rich in beneficial elements.
"Potassium plays a key role in this area, as it helps the body get rid of excess fluids, which contributes to lowering blood pressure. Bananas are rich sources of potassium, as one banana contains about 422 mg, and spinach contains about 558 mg. Avocados should also not be overlooked, as they provide other beneficial nutrients in addition to potassium. Papaya and coconut have a similar effect, as they contain good amounts of potassium, up to 600 mg."
She added that fruits also play an important role in supporting healthy blood pressure, explaining that strawberries, raspberries, and raisins contain potassium and anthocyanins, two components that help support healthy blood vessels. She noted that raisins, in particular, are a beneficial choice.
“Other fruits, such as hawthorn, blueberries, honeysuckle, and wild clover, have also proven effective. Hawthorn can be used to prepare a boiled drink, while honeysuckle is best eaten fresh or turned into jam or light jelly. Wild clover and blueberries can be easily crushed and frozen, making them easier to use later in preparing juices or hot drinks.”
The scientist pointed out that garlic and onions are among the vegetables beneficial for blood pressure, along with baked potatoes with their skins, lettuce, and pumpkin. She also recommended drinking tea infused with mint, calendula flowers, shepherd's purse, or plantain.
She emphasized that diet is only one part of the process of controlling blood pressure, adding: "To maintain normal blood pressure, it is essential to monitor the amount of salt in the diet, and thus reduce sodium consumption, along with maintaining a healthy weight."
