Secret weapon against high blood pessure

In its article, Health Digest unveils that incorporating certain foods into diet can have a significant impact on managing blood pressure and overall health. 

It's well-known that consuming green vegetables is one of the healthiest habits, but occasionally, you'll encounter a green veggie with surprising health benefits. Asparagus is one such vegetable. While it may not be the most popular due to its acquired taste and its tendency to affect the odor of urine, it turns out that asparagus is an excellent choice for those seeking a low-carb option that can help lower blood pressure and reduce inflammation.

Even if those concerns aren't on your radar right now, asparagus still offers significant benefits. This vegetable is packed with protein, fiber, and antioxidants. "A lot of people don’t realize it's quite rich in vitamin C, and it also contains some iron," says registered dietitian Grace Derocha, speaking with TODAY. She also highlights that asparagus provides vitamin B and magnesium, which is often lacking in many people's diets. "Most people don’t get enough magnesium, so it’s great to see it in asparagus."

If you're in search of a vegetable that's not only great for your health but also helps lower blood pressure and reduce inflammation, it’s time to give asparagus a try. Even if you’re not fond of it on its own, this versatile veggie can be added to a quiche, grilled with olive oil and garlic, or steamed with other vegetables to create a flavorful medley.

The Centers for Disease Control and Prevention reports that nearly half (48.1 per cent) of US adults suffer from high blood pressure, but only about a quarter of them manage to control it. While high blood pressure can be hereditary for some individuals, for others, adopting healthy lifestyle habits—such as making better food choices—can be a key factor in managing the condition.

A 2024 study in Clinical Hypertension highlighted the significant impact of potassium and sodium on blood pressure. Foods that are rich in potassium while keeping sodium levels low are particularly beneficial for people with high blood pressure. Asparagus fits this profile, providing 5 per cent of your daily potassium intake, alongside other foods like Swiss chard, beets, potatoes, dried apricots, trout, tomato paste, sweet potatoes, and bananas.

Additionally, a 2013 study in the Journal of Agricultural and Food Chemistry discovered that a compound in green asparagus helped prevent high blood pressure in rats by inhibiting the activity of angiotensin-converting enzyme (ACE). The Mayo Clinic explains that ACE inhibitors prevent the narrowing of veins and arteries, which can contribute to high blood pressure. Although the study was conducted on rats, the findings are promising.

By Naila Huseynova