we de wɔri bɔt . Ay blɔd prɛshɔn ? Tray fɔ ad dɛn drink ya we gɛt at-hɛlth to yu it. We dɛn put dɛn togɛda wit ɛksɛsayz ɔltɛm ɛn wan smat it plan, dɛn kin ɛp fɔ mek dɛn nɔ gɛt ɛn kɔntrol di aypatɛnshɔn. Na so so.
1. milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat ɔ we nɔ gɛt fat .
Rays yu glas to milk: I gɛt bɔku fɔsfɔr, potashɔm ɛn kalsiɔm—tri nyutriɛnt dɛn we gɛt fɔ du wit wɛlbɔdi blɔd prɛshɔn—ɛn i de fɔtifayt wit vaytamɛn D, we na vaytamɛn we de ɛp fɔ mek yu blɔd prɛshɔn go fayn. Wan stɔdi we dɛn bin du na di British Journal of Nutrition bin tɔk se if dɛn chenj di ful-fat we dɛn mek fɔ di wan dɛn we nɔ gɛt bɔku fat, dat kin ɛp bak fɔ mek di blɔd prɛshɔn go dɔŋ bak. Dat na bikɔs ful-fat dairy gɛt bɔku bɔku palmitik asid, we kin blok signal dɛn we kin rilaks di blɔd vesel dɛn, we kin mek di blɔd flɔ fri wan. Di wan dɛn we rayt di stɔdi ɛksplen se di at dɛn we kin de tayt ɛn we dɛn kin gɛda kin mek di blɔd prɛshɔn go ɔp.
2. Hibiscus ti .
Wan stɔdi we dɛn rayt na wan buk we dɛn kɔl Journal of Nutrition , bin tɔk se if pɔsin drink hibiscus ti, i kin rili mek di blɔd prɛshɔn go dɔŋ, mɔ we i go ɔp smɔl, jɔs lɛk aw wan stɔdi we dɛn du na di Journal of Nutrition . Risach pipul dɛn se Hibiscus Tea gɛt anthocyanins ɛn ɔda antiɔksidant dɛn we kin ɛp blɔd vesel dɛn fɔ mek dɛn nɔ pwɛl we kin mek dɛn smɔl. Bɔku ɛbul ti blɛnd dɛn gɛt hibiscus, we de mek brayt rɛd ɛn de gi wan tart flawa. Di wan dɛn we rayt di stɔdi sho se yu fɔ drink bɔku bɔku wan: Dɛn kin advays yu fɔ drink tri kɔp dɛn ɛvride. Fɔ gɛt di ful bɛnifit, stip fɔ siks minit bifo yu sip am hot ɔ kol.
3. Pomegranat jus .
If yu de wori bout yu . Blood pressure , na taim yu se hello to dis swit ruby-red frut. We dɛn lod am wit potashɔm ɛn ɔda tin dɛn we de mek pɔsin in at gɛt wɛlbɔdi, di pomegranat jus gɛt tri tɛm di antiɔksidant aktiviti fɔ grɛn ti ɔ rɛd wayn. So, i nɔ sɔprayz fɔ no se wan 2017 rivyu pan klinik sawnd stɔdi dɛn dɔn sho se we pɔsin de drink pomegranate jus ɔltɛm, dat kin ridyus di blɔd prɛshɔn bad bad wan. insay wan pan di stכdi dεm, we dεn drink pomegranate jus, i bin mek di sistolik blכd prεshכn bεtε (di hכy nכmba na wan bכdi prεshכn ridin) i nכ mata ɔmɔs wiks di patisipan dεm drεnk am.
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