Lower blood pressure naturally: seven nutrition tips for high blood pressure
Created: 09/28/2022, 08:00
By: Judith Brown
High blood pressure is often treated with medication.
In addition, however, the right diet can have a positive influence.
According to the Robert Koch Institute (RKI) and the German Hypertension League, every third adult in Germany suffers from high blood pressure (hypertension).
High blood pressure increases the pressure on the sensitive vascular walls, which can result in secondary heart and vascular diseases.
Many sufferers take medication to lower their blood pressure.
However, the right diet can also have a positive effect on blood pressure.
Lower blood pressure naturally: seven nutrition tips for high blood pressure
Changing your diet to a Mediterranean diet can lower your blood pressure.
© Ruediger Rebmann/IMAGO
If you suffer from high blood pressure and want to lower it naturally, try these seven diet tips.
If your blood pressure readings are actually dropping, discuss this with your doctor.
He or she can adjust the dosage of your medication if necessary.
However, patients should never reduce or even discontinue their medication on their own.
This can have health consequences.
1. Lower blood pressure with beetroot juice
According to several studies, beetroot has a positive effect on blood pressure.
According to this, 14 subjects showed that after consuming half a liter of beetroot juice, the upper (systolic) blood pressure value fell by about 5 mmHg for about 24 hours.
According to Prof. Dieter Klaus from the Scientific Advisory Board of the German Heart Foundation, the nitrates contained in the beetroot juice are converted to
nitrite
by our saliva, which expands the blood vessels.
This lowers blood pressure.
However, since the scientist is not aware of any long-term studies on the blood pressure-lowering effect of beetroot juice, he advises taking the juice only as a supplement to, for example, drug therapy.
2. Hypertension: Blue potatoes can help
Blue potatoes are true blood pressure reducers, according to a study by Prof. Joe Vinson of the University of Scranton and his team.
For a month, the overweight participants ate six to eight small tubers of blue potatoes in their skins twice a day.
They were able to lower the upper blood pressure value by an average of 3.5 percent.
The bottom (diastolic) value fell by 3.5 percent.
In addition, none of the participants gained weight.
also read
Corona: Vaccinated people show significantly shorter symptoms after omicron infection
Corona: Warning signs are heavy sweating and sweating at night
3. Whole grain products have a positive effect on blood pressure
Experts recommend eating multiple servings of whole grains throughout the day to lower blood pressure.
In addition, this nutrition tip can also reduce the risk of stroke and heart attack by up to 25 percent.
In a study by Dr.
Frank Thies of the University of Aberdeen, the participants ate three servings of whole grains, such as oatmeal, daily.
Otherwise they ate as usual.
They were able to lower their blood pressure by up to 6 mmHg.
You can find even more exciting health topics in our free newsletter, which you can subscribe to right here.
4. Dark chocolate lowers blood pressure
Cacao can help with high blood pressure.
Prefer dark chocolate here, it has fewer calories than milk chocolate, for example.
Because despite the positive effect on blood pressure, you should be careful, as excessive consumption can quickly lead to additional kilos or even obesity.
5. Mediterranean diet helps with high blood pressure
According to Prof. Felix Mahfoud, cardiologist at the Saarland University Hospital in Homburg, a Mediterranean diet is the ideal diet for high blood pressure patients.
There is a lot of fruit, vegetables, nuts, little red meat, but poultry and lots of fresh sea fish on the menu.
Olive or rapeseed oil is used for frying because they have a higher proportion of unsaturated fatty acids.
Dairy products and eggs are rare.
6. Lower blood pressure naturally: Use less salt
The link between high blood pressure and high salt levels has been shown in several studies.
According to the Federal Institute for Risk Assessment, however, the intake of too much salt is only one of many risk factors for high blood pressure.
Stress, an unhealthy lifestyle, alcohol and lack of exercise also play an important role.
7. Fruits and vegetables are true blood pressure reducers
Fruit and vegetables also lower blood pressure, even if you stick to your usual diet.
For example, participants in a study were able to reduce their blood pressure by up to 11 mmHg systolic and 5.5 mmHg diastolic on average when they changed their diet accordingly.
If they also consumed less high-fat food and meat, the effect was even more pronounced.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
