What types of mushrooms should people with high blood pressure eat?

Mushrooms contain many bioactive compounds that may benefit blood pressure, reduce inflammation, and improve blood lipids. Some studies have shown that regular mushroom consumption may help lower blood pressure and improve overall heart health.

However, not all mushrooms have the same benefits. The effectiveness also depends on the dosage and preparation method, according to the health website Eating Well (USA).

Shiitake mushrooms contain soluble fiber and several other nutrients that help regulate blood pressure.

PHOTO: AI

Below are the types of mushrooms that people with high blood pressure should include in their diet:

Shiitake mushrooms

Shiitake mushrooms have long been famous in culinary not only for their delicious taste but also for their medicinal properties. In a study published in the Journal of Nutritional Science and Vitaminology , scientists discovered that a diet containing 5% of shiitake mushrooms could help prevent high blood pressure in laboratory rats.

Shiitake mushrooms contain the compound eritadenine, which inhibits the enzyme that creates cholesterol, along with sterols that prevent cholesterol absorption in the intestine. In addition, shiitake mushrooms are also rich in beta-glucan, a type of soluble fiber that helps improve blood lipids, reduce harmful cholesterol and contribute to regulating blood pressure.

Oyster mushrooms

Oyster mushrooms are a popular, affordable mushroom with high nutritional value. This mushroom has the ability to improve metabolic indicators such as blood sugar, blood fat, and even help lower blood pressure slightly. Oyster mushrooms also contain a lot of potassium, a mineral that helps eliminate excess sodium, thereby reducing the burden on blood vessel walls.

At the same time, the antioxidant compounds and beta-glucan in oyster mushrooms also help reduce inflammation, improve vascular endothelial function and prevent atherosclerosis. With a soft texture, oyster mushrooms are easy to prepare into soups, stir-fries or steamed.

Ganoderma lucidum

Ganoderma lucidum is well known in traditional oriental medicine. Many modern studies have also shown the potential of Ganoderma lucidum to help lower blood pressure, reduce cholesterol and improve blood circulation.

Several animal studies have demonstrated that reishi mushrooms have blood pressure-lowering effects, largely due to their potent anti-inflammatory and antioxidant triterpenoid and polysaccharide compounds.

One thing to note when using reishi mushrooms, especially in tea or extract form, is to be careful to avoid drug interactions. To be safe, patients should consult a doctor before using. When used properly, reishi mushrooms are very beneficial for overall cardiovascular health.

White and brown button mushrooms

Common mushrooms such as white button mushrooms and brown button mushrooms, although not as medicinal as reishi mushrooms, are rich in potassium and important antioxidants such as ergothioneine and polyphenols.

In particular, when exposed to UV rays, these mushrooms can increase vitamin D, contributing to regulating blood pressure and protecting the cardiovascular system. Scientific evidence also shows that eating white or brown mushrooms also helps improve blood pressure index.

The advantage of this group of mushrooms is that they are easy to find, cheap and rich in protein, about 3.1 to 3.3 grams of protein in 100 grams of mushrooms. They can be used to replace part of red meat in meals, thereby helping to reduce the amount of animal fat and salt in the meat, indirectly helping to lower blood pressure, according to Eating Well .

Source: https://thanhnien.vn/nguoi-bi-huyet-ap-cao-nen-an-nhung-loai-nam-nao-185250916130229807.htm