Prevention is better than getting sick: Even those who have normal blood pressure should take care to take regular antihypertensive foods. Anyone who incorporates blood pressure-lowering foods into their daily diet will do well in the long term: more energy, joy of life, weight reduction, general fitness and a healthy heart.
Many medical studies deal with the topic of natural antihypertensives because the ingredients of natural antihypertensives strengthen our blood vessels, improve their functionality and prevent atherosclerosis . The results show that especially potassium- and nitrate-containing foods as well as antioxidant plant substances are beneficial for our cardiovascular system.
Diet for high blood pressure
Incorrect diet can increase blood pressure. Conversely, there are also numerous foods that can lower blood pressure.
What lowers the blood pressure?
- As far as possible unprocessed food oils with unsaturated fatty acids, e.g. rapeseed oil
- Fresh fish and a little fresh meat, seasoned with a little salt
- Mineral water and unsweetened herbal and fruit teas
- Cook as often as possible and season with herbs instead of salt
- vegetables and fruit
What raises the blood pressure?
- Especially fat and sugar rich food
- Increased salt consumption
- Cured and smoked meat (just like fish)
- Much sausage and cheese
- Fast food, fried and industrially produced sweets
- Frequent alcohol consumption
Why hypertensive foods?
Often, hypertension is noticed very late and can be fatal for a long time. However, many are affected. This is a major cause of cardiovascular disease, diabetes, a stroke or heart attack. So who suffers from high blood pressure, should lower his blood pressure levels specifically. Often, this can not be done without medication. However, you can do a lot to help normalize your blood pressure even through targeted nutrition. Even if you only occasionally suffer from high blood pressure or blood pressure is normal, healthy foods should be on the menu as often as possible. Because prevention is always a sensible idea!
The best antihypertensive
Many special ingredients offer the opportunity to positively influence one's own blood pressure through targeted nutrition:
Anyone who already has high blood pressure or wants to prevent illnesses can resort to these antihypertensive foods and optimize their own diet:
Antihypertensive foods: fruits and vegetables
Bananas
Bananas contain little sodium and are rich in potassium. The high potassium content is very beneficial for the fluid balance in our body and for blood flow.
Watermelon
You like watermelon? Watermelon also has antihypertensive properties: its amino acid (citrulline) is converted into arginine in our body and dilates the vessels. Our blood circulates better and counteracts a rise in blood pressure.
Kiwis
Just like watermelons, ripe kiwis are rich in antioxidants, such as: Lutein and amino acids. As a result, they have a high level of antihypertensive and vasodilator properties.
Pineapple
In addition to its positive properties against acidification of the body, pineapple is also antihypertensive. Their aspirin-like ingredient dilutes the blood.
Raisins
raisins are the ideal snack for in between: Due to the high potassium content, raisins have a positive effect on the arteries and reduce blood pressure.
Dates
Even dates are particularly rich in potassium and therefore recommended. Already three dates per day cover the daily needs.
Beetroot
Blood pressure lowering properties also have beetroot. Just one hour after eating, the high level of nitrate unfolds its effect. Depending on your taste, you can eat beetroot from the glass or as a salad or drink it as a juice. Optimal are about 500 ml of juice, which you can mix well with water, apple or carrot juice.
Potatoes
Potatoes are antihypertensive foods by their active ingredients phonol, potassium and antioxidants. The contained plant pigment carotenoids also has a positive effect on our heart. The strongest effect is on the color-intensive blue and red potato varieties.
Tomatoes
Tomatoes have a high content of lycopene, folic acid and potassium. These ingredients reduce toxins and cholesterol in our body and protect against vascular deposits. Daily a glass of tomato juice expresses itself positively in our blood pressure.
Blood pressure lowering foods: herbs and spices
Herbs
Many herbs such as parsley, wild garlic, stinging nettle, lavender and celery also have antihypertensive properties due to their content of potassium and magnesium. When cooking, you prefer to use these herbs instead of salt - rather a homemade herbal pesto instead of ketchup and other ready-made sauces.
Garlic
Some are disturbed by its smell, but garlic has a very positive effect on our human organism. It works by thinning allycine and S-allyl cysteine to dilate the blood vessels and thus reduce blood pressure.
Chili
In clinical studies, a hypotensive effect was also detected in chili. By the ingredient capsaicin the blood vessels are widened. Chili is especially recommended for people who are already ill.
Hawthorn
Hawthorn is a shrub belonging to the rose family and the red berries can be used as a remedy. Due to the rich occurrence of phenols hawthorn promotes blood circulation and oxygenation of the blood. Hawthorn berries are also vasodilator and anti-inflammatory.
Hibiscus
Hibiscus is one of the hypotensive foods of anthocyanins. They have a positive effect on our vessels. According to studies, daily three cups of hibiscus tea can reduce the blood pressure measurably.
Hypotensive foods: fish
Two sea fish meals per week positively affect our blood pressure, weight and health. Mackerel, tuna, salmon and sardines are rich in omega-3 fatty acids, which are important for our cardiac function.
Antihypertensive foods: cereals and dairy products
Oatmeal
According to scientific studies, oatmeal is also an antihypertensive food. Their ingredients oat beta-glucan and potassium have a positive effect and about 40 grams of oatmeal cover the daily needs.
Brown
rice Brown rice is rich in aleurone. Daily consumption lowers blood pressure. However, conventional, artificially aftertreated rice does not count.
Yoghurt
In addition to skimmed milk, yoghurt is a hypotensive food due to the lactic acid bacteria. The daily requirement is about 400 g per week. Regular consumption of low-fat plain yogurt - without sugar - is the healthiest version of the milk product.
Hypertensive foods: sweet
Cocoa
chocolate is delicious, makes you satisfied and unfortunately also thick in large quantities. But can she do more? Yes, because cocoa can also reduce blood pressure. However, you should grab high-quality dark chocolate with a high cocoa content. The contained favonols and phenols have a vascular protective effect. However, this does not apply to white sweets or whole milk varieties. The occasional enjoyment of dark cocoa is therefore nothing contrary. Make sure, however, that you have enough exercise to compensate.
Maintaining a healthy and balanced diet and packing lots of antihypertensive foods into your diet is important to keep your blood pressure optimal or to reduce your levels. You can also help yourself a lot to lower your values by a few mmHg.