Heart health
These 6 foods will lower your blood pressure
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Almost every third German suffers from high blood pressure. And our way of life can have a huge impact on it! These foods will help you gently lower blood pressure that is too high.
High blood pressure is still underestimated by many people – and over time it damages important organs like the heart and brain and so can lead to heart attacks and strokes. In Germany alone, around 20 to 30 million people suffer from high blood pressure – and the trend is rising.
How does high blood pressure develop?
There is no single cause for high blood pressure, but numerous studies show that, in addition to a genetic component, personal lifestyle plays a major role. Accordingly, little exercise, obesity, stress and an unhealthy diet are the main risk factors for high blood pressure. It is all the more important that we take countermeasures – for example in a gentle and simple way with these foods!
Healthy foods for high blood pressure
1. Green leafy vegetables
Potassium helps the body excrete sodium – which can lower blood pressure. Therefore, those affected should put many foods on the menu that contain potassium. Green leafy vegetables such as kale, spinach, romaine lettuce or rocket are particularly suitable here.
2. olive oil
Olive oil is very healthy – no wonder it’s a part of the acclaimed Mediterranean diet. It contains essential polyphenols and unsaturated fatty acids, the oleic acid can lower the level of cholesterol in the blood.
3. Salmon
Fat and tasty: The German Nutrition Society recommends eating fatty fish, such as fish, once or twice a week Eat salmon because it contains a lot of healthy omega-3 fatty acids. And first Studies show that these fatty acids play a role in lowering blood pressure on the one hand and reduce inflammation in the body on the other.
4. Dairy products
First Investigations show that there is a link between daily consumption of low-fat dairy products and a decrease in blood pressure. According to experts, the calcium it contains plays a role in this. In addition to cow’s milk, yogurt can also be considered here: Studies show that women who eat low-fat yogurt at least five times a week have a 20 percent lower risk of hypertension.
5. Berries
Berries are best mixed with muesli every day! Because they are not only full of vitamins, they also contain a lot of antioxidants and so-called nitrogen oxides, which support heart health. Blueberries are particularly suitable for healthy blood pressure.
6. Chocolate
As is well known, the best comes at the end: Chocolate can also regulate our blood pressure. However, not the classic whole milk variant, but dark chocolate with at least 70 percent cocoa content. The variety is full of so-called flavonoids, which can have a positive effect on both blood pressure and cholesterol levels. So that the chocolate does not land on your hips, it should only be one piece a day at best.