Almost every third German suffers from hypertension. And our way of life can have a huge impact! These foods help you gently lower high blood pressure.
High blood pressure is still underestimated by many people – it damages over time, important organs such as the heart and the brain and can lead to heart attacks and strokes. In Germany alone, about 20 to 30 million people suffer from hypertension – and the trend is rising.
How does high blood pressure develop?
There is no single cause for high blood pressure , but numerous studies have shown that in addition to a genetic component, especially the personal lifestyle plays a role. Thus, low 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 many foods on the diet 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 acclaimed Mediterranean diet. It contains vital polyphenols as well as unsaturated fatty acids, which can reduce blood cholesterol in oleic acid.
3. Salmon
Fat and delicious: The German Nutrition Society recommends eatingfatty fish, such as salmon , once or twice a week because it contains lots of healthy omega-3 fatty acids. And first studies show that these fatty acids play a role in lowering blood pressure and also reduce inflammation in the body.
4. Dairy products
Initial research shows that there is a correlation between the daily consumption of reduced-fat dairy products and a reduction in blood pressure. According to experts, the contained calcium plays a role. In addition to cow’s milk, yoghurt is also an option: Studies have shown that women who eat reduced-fat yoghurt at least five times a week have a 20 percent lower risk of hypertension.
5. Berries
Berries are best mixed into the muesli daily! Because they are not only full of vitamins, they also contain many antioxidants and so-called nitrogen oxides, which support heart health. For a healthy blood pressure are especially blueberries.
6. Chocolate
The best thing comes to the conclusion: Even chocolate can regulate our blood pressure. However, not the classic milk formula, but dark chocolate with at least 70 percent cocoa. 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 the hips, it should be only one piece per day at best.