Among the foods capable of lowering blood pressure quickly, these vegetables are distinguished. According to several cardiologists, this fire vegetable, rarely appreciated for its taste, would have a measurable impact on cardiovascular health within two to three hours which follow its consumption.
Why spinach lower tension so quickly
In the media ParadeDr. Deepak Talreja, cardiologist at Sentara Health, said: “When we consume spinach, the body transforms the natural nitrates which they contain in nitric oxide, a molecule that relaxes blood vessels“. This reaction leads to a decrease in vascular resistance and an improvement in blood circulation. Result: blood pressure drops quickly, without drugs or special efforts.
Rich in natural nitrates, spinach is one of the few vegetables to produce such a rapid effect on blood vessels. A study published in the journal Hypertension has shown a significant reduction in systolic and diastolic tension in hypertensive patients after consumption of vegetables rich in nitrates. The effect, measurable after 2 to 3 hours, stabilizes and is strengthening with daily consumption.
But that’s not all. Spinach is also an important source of potassium, an essential mineral which helps to counterbalance the effect of sodium present in the diet. Again, the heart derives a direct benefit: “Potassium promotes healthy regulation of blood pressure“Explains Dr. Talreja.
How to consume spinach to take advantage of their hypotensive effect
Dr. Talreja recommends one to two handles per day, between 60 and 100 grams of fresh spinach, or about half a cup in the cooked version. The objective is not to saturate the food in spinach, but to integrate them intelligently into daily meals.
Here are some simple ideas to consume it easily:
- In salads, with a light lemon vinaigrette;
- Mixed in a green smoothie, with apple or banana;
- Garlic jailed in a drizzle of olive oil;
- Incorporated into an omelet, pan -fried or pasta;
- As a curry or a dahl of lentils.
On the taste side, if their bitterness brakes some, it is possible to temper it with citrus, dried fruit or a little soft cheese.
A natural ally but not a miracle cure
Cardiologists agree: spinach does not replace medical treatments. But they can be integrated into a global strategy, alongside Dash or Mediterranean diets, both recognized for their positive effects on heart health.
It is this food combination, balanced and varied, which makes the difference in the long term. By integrating regular portions of spinach, hypertensive patients can hope for additional natural support, in accordance with the recommendations of health professionals.
No wonder this green vegetable wins its letters of nobility in the plates of cardiologists!