About a quarter of the world's population suffers from high blood pressure. A doctor explains which foods naturally lower blood pressure.
Persistently elevated blood pressure (above 140/90 mmHg) is one of the biggest risk factors for heart attack and stroke. If this continues for a long time, it leads to damage to the vessels, which then become increasingly narrow and stiff.
Colorants, such as those found in abundance in dark berries or cocoa, maintain vascular elasticity and protect against inflammation, as well as the supply of omega-3 fatty acids. The minerals potassium (found in vegetables and legumes) and magnesium (found in vegetables) also play an important role in regulating blood pressure.
High blood pressure is unknown among the indigenous Kuna people
The Kuna, an indigenous group who primarily live on the Caribbean islands of San Blas, are world champions in drinking cocoa at least five cups a day or more, from toddlers to seniors.
“This means they consume a lot of flavanols every day, perhaps the highest level in the world. Scientists have discovered that this is also the secret to your healthy blood pressure. By the way, cocoa also improves memory function,” says general practitioner Tatyana Zakharova.
These products lower blood pressure
1. Cocoa
Cocoa is rich in flavanols, a group of phytochemicals that stimulate the production of nitric oxide (NO) in the blood vessels. This bioactive molecule dilates blood vessels and provides elasticity. It also has anti-inflammatory effects.
“Flavonoids protect the large arteries of the heart, brain and legs. Eat up to 30 grams of dark chocolate (with at least 70 percent cocoa content) every day or add cocoa nibs to muesli.”< br>
2. Flaxseed oil
Flaxseed oil contains large amounts of omega-3 fatty acids, which are embedded directly in the inner layer of the vessel wall, the endothelium. This makes the blood vessels more elastic and at the same time protects against inflammation.
“Taking 1 tablespoon per day will keep your blood vessels well lubricated.”
3. Beets
This tuberous vegetable stimulates nitric oxide production in the same way as cocoa, but through a different biochemical mechanism. It is best to drink juice to neutralize or reduce high blood pressure.
“Betaine, another bioactive substance in the red miracle ball, acts as an antagonist to harmful homocysteine and converts it into methionine. This prevents vascular damage and prevents cardiovascular disease.”
Whether juice, salad or smoothie, beets should be consumed regularly enrich your diet. Broccoli, spinach and quinoaalso contain a lot of betaine.
4. Celery
The secondary plant compound 3-N-butylphthalide, found in celery, relaxes the muscles of the blood vessels, causing them to dilate. You can find a lot of it in celery. Celery is also rich in potassium, which, as a sodium antagonist, plays a central role in regulating blood pressure.
“For a snack, eat a few celery sticks with dressing or make a smoothie. The seeds can be used to make an infusion.”
Other Recommended Foods
- Fish
- Flaxseed
- Legumes (lentils, chickpeas, beans)
- Tomatoes.
Caution recommended:
- Salt
- Alcohol
- Liquorice
Earlier, MedicForum wrote about risk factors for breast cancer.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.