Healthy heart: These six foods lower blood pressure

These foods will help you gently lower your high blood pressure.

Many people still underestimate high blood pressure - over time, it causes damage to important organs such as the heart and brain and can lead to heart attacks and strokes.

What causes high blood pressure?

There is no single cause of high blood pressure, but several studies show that in addition to the genetic component, personal lifestyle plays a role. Hence, lack of exercise, obesity, stress and unhealthy diet are the main risk factors for high blood pressure. It is crucial that we take the right countermeasures – for example in a gentle and simple way with these foods!

Healthy foods for high blood pressure

1. Green leafy vegetables

Potassium helps the body get rid of sodium - which can lower blood pressure. Therefore, those affected should put on the menu many foods that contain potassium. Green leafy vegetables such as kale, spinach, lettuce or watercress are particularly suitable for this purpose.

2. Olive oil

Olive oil is extremely healthy – no wonder it's part of the acclaimed Mediterranean diet. It contains essential polyphenols and unsaturated fatty acids, and oleic acid can lower blood cholesterol levels.

3. Salmon

Fatty and delicious: The Society for Nutrition recommends eating fatty fish like salmon once or twice a week, because they contain plenty of healthy omega-3 fatty acids. Preliminary studies show that these fatty acids play an important role in lowering blood pressure on the one hand and reducing inflammation in the body on the other hand.

4. Dairy products

Preliminary research shows that there is a link between daily consumption of dairy products and lower blood pressure. According to experts, the calcium contained in it plays a role. Yogurt can also be considered here: Studies show that women who eat low-fat yogurt at least five times a week have a 20 percent lower risk of high blood pressure.

5. Berries

It's best to blend berries into muesli every day! Because it is not only full of vitamins, but also contains many antioxidants and so-called nitrogen oxides, which support heart health. Blueberries are especially beneficial for healthy blood pressure.

6. Chocolate

It's a well-known fact that the best comes last: even chocolate can regulate our blood pressure. However, not the classic kind of whole milk, but dark chocolate with at least 70 percent cocoa content. The variety is full of so-called flavonoids, which can have a positive effect on both blood pressure and cholesterol levels. So that chocolate does not land on your hip, it should be one piece a day at best.