Lower blood pressure naturally: 11 foods can help

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Created: 03/23/2023, 8:30 p.m

Von: Natalie Hull Drawbar

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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.

1 / 11Beetroot juice should not only appear regularly on the diet of people with high blood pressure. Because the red tuber, which is also often used as food coloring, contains important vitamins from the B group, vitamin A and C. There are also essential trace elements such as magnesium, calcium, selenium, iron, iodine, manganese, sodium, zinc, copper and phosphorus . According to the “German Heart Foundation”, drinking about half a liter of beetroot juice per day can lower the upper measured value of the systolic blood pressure by about five mmHg for 24 hours. The effect is based on the fact that beetroot contains nitrates, which are reduced to nitrite by the saliva. This dilates the blood vessels and lowers blood pressure. © WavebreakmediaMicro/Imago

2 / 11Like beetroot, spinach, endive, kale, savoy cabbage and radishes, lamb’s lettuce is rich in nitrate, which is converted to nitrite when consumed, which in turn has a positive effect on blood vessels and blood pressure. © imagebroker/Imago

3 / 11According to the “German Heart Foundation”, olive oil not only reduces the risk of deposits in the vessels, arteriosclerosis. The vegetable fat also works wonders for high blood pressure, the main risk factor for stroke. Elevated blood pressure can be reduced by an average of 48 percent by consuming olive oil, as reported by the “Pharmazeutische Zeitung”. ©Panthermedia/Imago

4 / 11Spinach as a low-calorie vegetable can lower blood pressure and thus prevent cardiovascular diseases. It is rich in vitamin B, vitamin C, folate, potassium and magnesium. © Achim Sass/Imago

5 / 11Tomatoes are a must when it comes to cardiovascular disease prevention. They are rich in folic acid, potassium and lycopene. Lycopene is one of the antioxidants and can render free radicals in the human body harmless. According to studies, tomatoes can reduce high blood pressure and the risk of stroke by up to 55 percent. © Philippe Degroote/Imago

6 / 11Kale is considered a natural antihypertensive. The green vegetables contain so-called flavonoids, which lower the cholesterol level and thus the risk of heart attack and stroke. © YResolution/Imago

7 / 11Peas are said to have a blood pressure-lowering effect. They are rich in vitamins and minerals, such as vitamins E, B and beta-carotene, as well as magnesium, iron, phosphorus, calcium and zinc. Legumes, which include peas, are rich in magnesium, which ensures elastic vascular walls, which means that blood pressure rises less. © Gemma Ferrando/Imago

8 / 11Nuts, like walnuts, which are technically a tree fruit, can lower blood pressure. Nuts are generally considered foods that are good for the heart thanks to their nutrients and thus help to prevent cardiovascular diseases such as heart attacks and strokes. © CHROMORANGE/Imago

9 / 11Nibbling on a handful of pistachios while watching TV in the evening not only tastes good, but also lowers high blood pressure. Studies, such as that by Pennsylvania State University’s Department of Biobehavioral Health on the effect of pistachios on systolic blood pressure, clearly show that eating pistachios lowers blood pressure. Eating a handful (about 45 grams) of pistachios once a day can lower your systolic blood pressure by up to 4.8 mmHg. This is the upper reading, along with diastolic blood pressure, which is usually in the 110 to 130 mmHg range. © Claudia Nass/Imago

10 / 11Garlic can even lower blood pressure in patients who do not achieve adequate blood pressure control on medication such as beta blockers or irbesartan, as reported by the “Deutsches Ärzteblatt”. It has been shown that the upper blood pressure value, the systolic blood pressure, is ten mmHg lower after regular consumption of garlic. © Waltraud Kaipf/Imago

11 / 11Horseradish is not only anti-inflammatory for viral and bacterial infections, it also helps against colds, bladder infections and pain. The edible plant is also said to have an antihypertensive effect. The horseradish, which is slightly spicy due to the mustard oil, is often served as a dip for fish or vegetable sticks. © Andreas Berheide/Imago

According to the German Society for Nutrition e. V A balanced diet with lots of vegetables, fruit, legumes, whole grain products, protein-rich plant foods and low-fat dairy products alone can do the trick Lower blood pressure levels without medication. There are basically simple tips that can already achieve a significant effect:

• Fresh fruit and vegetables instead of canned food, for example
• Eat lots of legumes like peas and beans
• Eat little red meat and processed meat products
• Season with a little salt overall, reduce the table salt intake to less than five grams per day
• Use herbs and salt-free spices
• Eat high-fat fish with omega-3 fatty acids, such as mackerel, herring, and salmon, at least once a week. Omega-34 fatty acids also lower excess LDL cholesterol.
• Avoid alcohol because of its blood pressure-increasing 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 beets.

About three million people in Germany live with high blood pressure, about one in three is affected. More than 30 percent of those affected do not know anything about their disease, which can be dangerous and have long-term consequences. Then High blood pressure is actually the biggest risk factor for stroke and heart attacklike that German Heart Foundation.

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.