Almost every third German suffers from high blood pressure. And our lifestyle can have a huge impact on it! These foods help you to gently lower high blood pressure.
How does high blood pressure develop?
There is no single cause of high blood pressure, but numerous studies show that, in addition to a genetic component, personal lifestyle plays a major role. According to this, little exercise, being overweight, stress, and an unhealthy diet are the main risk factors for high blood pressure. It is, therefore, all the more important that we take countermeasures - for example, gently and simply with these foods!
Healthy foods against high blood pressure
1. green leafy vegetables
Potassium helps the body to excrete sodium - which can lower blood pressure. Therefore, sufferers should include many foods in their 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's a component of the celebrated Mediterranean diet. It contains vital polyphenols as well as unsaturated fatty acids, and oleic acid can lower blood cholesterol levels.
3. salmon
Fatty and delicious: The German Nutrition Society recommends eating fatty fish such as salmon once or twice a week because it contains plenty of healthy omega-3 fatty acids. And initial studies show that these fatty acids play a role in lowering blood pressure and reducing inflammation in the body.
4. dairy products
Initial studies show that there is a link between the daily consumption of low-fat dairy products and a reduction in blood pressure. According to experts, the calcium contained in these products plays a role. In addition to cow's milk, yogurt is a good example: studies show that women who eat low-fat yogurt at least five times a week have a 20 percent lower risk of high blood pressure.
5. berries
Berries are best mixed into muesli every day! Because they are not only full of vitamins, they also contain many antioxidants and so-called nitric oxides, which support heart health. Blueberries are especially good for healthy blood pressure.
6. chocolate
As we all know, the best comes to the end: chocolate can also regulate our blood pressure. However, not the classic whole milk variety, but dark chocolate with at least 70 percent cocoa content. This variety is full of so-called flavonoids, which can have a positive effect on both blood pressure and cholesterol levels. To prevent the chocolate from ending up on your hips, however, it should at best only be one piece per day.
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