Improper diet is a cause of high blood pressure, which, in turn, is the main risk of stroke and heart attack. Mediterranean foods naturally lower high blood pressure.
According to the German Nutrition Society, a balanced diet with lots of vegetables, fruit, legumes, whole grains, protein-rich plant foods and low-fat dairy products alone can lower blood pressure levels without medication. They are basically simple tips that can have a significant effect:
- Fresh fruit and vegetables instead of canned food, for example canned food
- Eat many legumes such as peas and beans
- Consume little red meat and processed meat products
- Season with a little salt overall, reduce salt intake to less than five grams per day
- Use herbs and salt-free spices
- Eat oily fish with omega-3 fatty acids such as mackerel, herring and salmon at least once a week. Omega-3 fatty acids also lower too much LDL cholesterol in the blood.
- Avoid alcohol due to its blood pressure-boosting effect
Vegetables, fruit and fish as well as vegetable oils are considered "natural blood pressure reducers". These include various foods such as tomatoes, nuts, spinach, kale, olive oil, garlic and beetroot.
In Germany, about three million people live with high blood pressure, about one in three is affected. More than 30 percent of those affected are unaware of their illness, which can be dangerous and have long-term consequences. Because high blood pressure is actually the biggest risk factor for stroke and heart attack, according to the German Heart Foundation.
This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
Category list image: © Claudia Nass/Imago
