In France, one in three adults suffers from hypertension. This chronic pathology that has been more all the rage in men than in women. Presse santé sheds light on the 5 main foods to the reputation oflower blood pressure and fight against this pathology with dangerous consequences on health.
Banana, turmeric and beetroot are the most popular foods among people with hypertension. But are there others more effective? How to prepare the meals of the day in order to benefit from all the nutrients which prevent hypertension?
Preventing hypertension: 5 foods to have on your plate.
Dark chocolate
Dark chocolate and cocoa contain many plant substances, called flavonoids. It is claimed that these substances have antihypertensive properties. The flavonoids and phenols contained in cocoa have been known for centuries for their antihypertensive effects. Please note, however, that these are only found in high quality cocoa products made with dark chocolate. White chocolate or whole milk chocolate should be avoided, as they contain virtually no active ingredients that lower blood pressure. Take two squares of dark chocolate with a coffee without sugar in the morning, or as a snack in the afternoon, helps to reduce blood pressure without gaining weight.
Ail
Garlic is considered a natural blood pressure reducer due to its high sulfur content. Current studies show a decrease in systolic blood pressure in people with hypertension. Garlic contains high amounts of vitamin C and magnesium, both of which have antihypertensive properties. Thanks to the plant substances it contains, they are transformed in the human body into hydrogen sulphide, an anticoagulant and vasodilating messenger substance. For an effective effect in the long term, it is advisable to consume garlic on a regular basis. To become familiar with its pronounced smell and bitter taste, it is best to start with two cloves a day up to the ideal consumption of 4 cloves. Also, you can consume it in the form of capsules. As they are odorless, they allow an easy and effective use thanks to the method of transformation which preserves the benefits of garlic.
Pepper
One of the home remedies that help fight against hypertension, is the bell pepper. It is a vegetable that contains folic acid (Vitamine B9), which lowers blood pressure and a large amount of vitamin C, even so much that a single pepper can cover up to 169% of the daily requirement. The green pepper is the one that is full of flavonoids, substance with antihypertensive properties. While yellow and red peppers contain beta-carotene, an anti-oxidant that prevents cell aging. To note that, chilli is of great influence on hypertension. Rich in flavonoids, potassium, vitamin K and capsaicin. These nutrients constitute an antioxidant that fights against several pathologies, thus contributing to weight loss thanks to its spicy notes. It is strongly recommended to consume the bell pepper: raw, steamed, or bakedto take advantage of its profits.
Raisins
Raisins are another element of our antihypertensive food list. Due to their high potassium content, raisins and dates have a relaxing effect on the arteries and therefore blood pressure. Researchers conducted a study on 46 people with hypertension, who were assigned to consume a handful of raisins three times a day for 12 weeks. The result is breathtaking! A remarkable drop of 0.6 to 10.2 mmHg (systolic) and 2.4 to 5.2 mmHg (diastolic). Feel free to add a handful of raisins to your smoothies or fisherman salad for a Mediterranean flavor.
Oregano
This is another spice plant that should be on the kitchen window or in the garden. Oregano helps lower blood pressurebut also counteracts heart palpitations, thereby protecting both the heart and blood vessels.
Use oregano:
- In the kitchen for pasta dishes, rice, sauces and salads.
- Infusion: herbal teas or hot drink with green tea
- Inhalation: Boil the water and the oregano for 15 min, then cover your face with a towel and inhale the steam for 5 minutes. This operation allows the components of oregano to be absorbed by the respiratory route.
It’s amazing the number of natural remedies that you can find in your kitchen. You don’t always have to take a pill, nature has a wide range of remedies ready for you.