Almost every third German suffers from high blood pressure. And our way of life can have a huge impact on it! These foods help you gently lower high blood pressure.
Hypertension is still underestimated by many people – it damages it over time important organs such as the heart and brain, which 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 of high blood pressure, but numerous studies have shown that, in addition to a genetic component, personal lifestyle plays a role. According to this, 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 to excrete sodium – which can lower blood pressure. Therefore, sufferers should put a lot of foods on the menu that contain potassium. Green leafy vegetables such as kale, spinach, romaine lettuce or arugula are particularly suitable here.
2. Olive oil
Olive oil is very healthy – no wonder it is part of the celebrated Mediterranean diet. It contains essential polyphenols and unsaturated fatty acids, oleic acid can lower blood cholesterol.
3. Salmon
Fat and delicious: The German Nutrition Society recommends that fish containing fat, such as once or twice a week Eat salmon because it contains a lot of healthy omega-3 fatty acids. And initial studies show that these fatty acids play a role in lowering blood pressure and reduce inflammation in the body.
4. Dairy products
Initial studies show that there is a connection between daily consumption of reduced-fat milk products and a reduction in blood pressure. According to experts, the calcium it contains plays a role. In addition to cow's milk, yogurt is also an option here: Studies show that women who eat reduced-fat yoghurt at least five times a week are at 20 percent less risk of high blood pressure.
5. Berries
It's best to mix berries into the cereal every day! Because they are not only full of vitamins, they also contain many 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 to the end: Chocolate can regulate our blood pressure. But not the classic whole milk variant, but dark chocolate with at least 70 percent cocoa. The strain 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 the hips, it should at best only be one piece a day.
Video tip: 6 reasons why chocolate is healthy