About a quarter of the world’s population has high blood pressure. TV doctor Franziska Rubin explains which foods can lower blood pressure naturally.
Permanently high blood pressure (over 140/90 mmHg) is one of the greatest risk factors for heart attacks and strokes. Over a long period of time, it causes damage to the blood vessels, which become increasingly narrower and stiffer.
Dyes, such as those found in abundance in dark berries or cocoa, keep the blood vessels supple and protect against inflammation, as does the intake of omega-3 fatty acids. The minerals potassium (in vegetables and legumes) and magnesium (in vegetables) also play an important role in regulating blood pressure.
The Kuna, an indigenous group that lives primarily on the Caribbean San Blas Islands, are world champions in drinking cocoa, at least five cups a day and more, from toddlers to the elderly. This means that they consume a lot of flavanols every day, probably the highest levels in the world. This is also the secret of their healthy blood pressure, as scientists have discovered. Incidentally, cocoa also improves memory function.
Cocoa is rich in flavanols, a group of secondary plant substances that stimulate the production of nitric oxide (NO) in the blood vessels. This bioactive molecule dilates the blood vessels and ensures elasticity. It also has an anti-inflammatory effect. Flavonoids protect the large arteries in the heart, brain and legs. Eat up to 30 g of dark chocolate (at least 70 percent cocoa content) every day or add cocoa nibs to your muesli.
Franziska Rubin is a holistic doctor, TV presenter and bestselling author. Born in Hanover in 1968, the doctor with a doctorate hosted the MDR health magazine “Hauptsache Gesund” once a week from 1998 to 2015. Her particular concern is to offer competent advice and help to as many people as possible and to inform them about the fascinating possibilities of naturopathy and complementary medicine. Since mid-2019, after a four-year break, she has been living in Australia on Lake Ammersee. For more information, visit www.franziska-rubin.de.
Linseed oil contains plenty of omega-3 fatty acids, which are incorporated directly into the inner layer of the vessel wall, the endothelium. This makes the vessels more supple and at the same time protects against inflammation. With 1 tablespoon a day, your vessels are always well oiled.
This tuber stimulates nitric oxide production just like cocoa, but through a different biochemical mechanism. The best way to drink the juice is to counteract or lower high blood pressure. In addition, betaine, another bioactive substance in the red wonder ball, counteracts harmful homocysteine ??and converts it into methionine. This prevents damage to the blood vessels and prevents cardiovascular diseases.
by Franziska Rubin, published by ?Becker Joest Volk Verlag
Food is something very special. It not only provides us with energy, but also with a huge number of other substances that are vital for the body and protect it. What is on our plate has a direct influence on all processes in the organism – metabolism, cell renewal, the production of hormones, the immune system – and even on how information is processed in the brain.
Whether as a juice, salad or in a smoothie, beetroot should regularly enrich your diet. Broccoli, spinach and quinoa also contain plenty of betaine.
The secondary plant substance 3-N-butylphthalide in celery relaxes the muscles of the blood vessels, causing them to expand. Celery contains a particularly high amount of this substance. Celery is also rich in potassium, which plays a key role in regulating blood pressure as an antagonist to sodium. As a snack, nibble on a few sticks of celery with a dip or make a smoothie. You can make an infusion from the seeds.
Other recommended foods
Caution is advised with:
