Easy salad with just two ingredients may lower your blood pressure
Photo: Which salad to eat for high blood pressure (Freepik)
High blood pressure is a "silent killer" that can go unnoticed for years while gradually damaging the heart, blood vessels, and kidneys. However, scientists have discovered that a simple salad made from two common ingredients can help lower blood pressure. Clinical Nutrition Research explains which salad you should eat.
How it works
High blood pressure means the heart has to work harder to pump blood throughout the body. Over time, this strains the blood vessels and can lead to stroke or heart disease. One of the main causes of hypertension is an excess of salt in the diet and a lack of fruits and vegetables. But even small changes in eating habits can have a noticeable effect.
A study published in Clinical Nutrition Research found that eating spinach daily for a week lowers both systolic (upper) and diastolic (lower) blood pressure.
Why spinach
Scientists at St. Michael's Hospital in Toronto found that spinach contains a high concentration of nitrates, which dilate blood vessels and improve circulation. This reduces the workload on the heart and helps blood flow more easily.
In the study, 27 volunteers consumed either a soup rich in nitrates (845 mg) or an asparagus soup with only 0.6 mg of nitrates. After just seven days, the group that ate spinach showed a significant reduction in blood pressure levels.
Role of balsamic vinegar
Another study, published in Bioscience, Biotechnology and Biochemistry (2001), showed that acetic acid—the main component of vinegar—also helps lower blood pressure. It affects the hormone renin, which regulates blood vessel tone and helps vessels dilate naturally.
So, combining spinach and balsamic vinegar is both delicious and beneficial. It naturally helps maintain healthy blood pressure, improves circulation, and boosts energy.
Other ways to lower blood pressure
- Maintain a balanced diet
- Exercise at least 150 minutes per week
- Reduce salt and caffeine intake
- Limit alcohol and quit smoking
- Maintain a healthy weight
If you suspect you may have problems connected with blood pressure, consult your doctor.
Earlier, we revealed which foods reduce stress and improve heart health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
