High blood pressure under control
These foods can help
Not only do berries taste good, they can also promote heart health.
© Risen20019/Shutterstock
High blood pressure increases the risk of cardiovascular disease, but certain foods can help lower the risk.
High blood pressure, also known as arterial hypertension, is a common health disorder. This can be dangerous because it increases the risk of cardiovascular disease. The World Health Organization (WHO) has a report in September 2023 published about the devastating global consequences of high blood pressure. Accordingly, one in three adults suffers from high blood pressure. Four out of five people affected do not receive appropriate treatment.
A healthy diet can help combat high blood pressure. Certain foods are particularly suitable in the daily menu to keep the heart healthy. These foods include:
Flavonoids in fruits and fruits
A study by Edith Cowan University in Australia has shown, that people who eat lots of foods containing flavonoids may be better protected against heart disease. For example, berries such as blueberries, strawberries and raspberries are rich in flavonoids and antioxidants. Antioxidants can help prevent damage to blood vessels. Flavonoids can promote the production of nitric oxide, which relaxes blood vessels and lowers blood pressure.
Balancing green leafy vegetables
Spinach, kale and chard are excellent sources of potassium. And therefore also good for heart health: potassium helps to offset the negative influence of sodium on blood pressure by helping the body to excrete excess sodium. Green leafy vegetables also contain nitrates, which dilate blood vessels and can lower blood pressure.
Nutrient absorption through low-fat yogurt
Low-fat yogurt is a good source of calcium and probiotic bacteria. Calcium has the ability to influence the muscle layer of blood vessels to make them narrower or wider. This is important for blood pressure because the width of blood vessels affects how easily blood can flow through the body. Probiotics can also promote gut health, which in turn can improve nutrient absorption and stabilize blood pressure.
Fiber in oatmeal
Oatmeal contains soluble fiber, especially beta-glucans. This fiber may help lower cholesterol levels – high cholesterol is linked to an increased risk of cardiovascular disease. Additionally, the fiber contained in oatmeal can help lower blood pressure, thereby preventing possible clogging of the arteries.
Anti-inflammatory salmon
Salmon is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids can help reduce inflammation in blood vessels and control blood clotting. This can lower blood pressure and reduce the risk of heart disease.
Detect and treat high blood pressure
High blood pressure can manifest itself in different ways: Typical signs can be morning headaches. Dizziness or lightheadedness may occur. Shortness of breath or an accelerated pulse can also occur, among other things. Anyone who notices symptoms should definitely see a doctor. Because untreated high blood pressure can lead to circulatory problems and thus damage to important organs and promotes heart attacks, strokes and kidney failure.
Medical professionals can professionally measure blood pressure and carry out further tests to determine the exact cause. Appropriate treatment can then be initiated.