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5 foods that help fight high blood pressure

In France, one in three adults suffers from high blood pressure. This chronic pathology, which is more trendy in men than in women. Presse santé highlights the 5 essential foods that are reputed to lower blood pressure and fight this pathology with dangerous health consequences.

Banana, turmeric, and beetroot are the most popular foods among people with high blood pressure. But are there others that are more effective? How to prepare the meals of the day to benefit from all the nutrients that prevent high blood pressure?

Preventing high blood pressure: 5 foods you should have on your plate

Dark chocolate

Dark chocolate and cocoa contain many plant compounds called flavonoids. These substances are said to have blood pressure lowering properties. The flavonoids and phenols in cocoa have been known for their antihypertensive properties for centuries. However, please note that these are only found in high-quality dark chocolate cocoa products. White chocolate or whole milk chocolate should be avoided, as they contain practically no antihypertensive substances. Two bars of dark chocolate with a sugar-free coffee in the morning or as an afternoon snack will help lower blood pressure without gaining weight.


Garlic is considered a natural blood pressure reducer due to its high sulfur content. Recent studies show a decrease in systolic blood pressure in people with hypertension. Garlic is high in vitamin C and magnesium, both of which have antihypertensive properties. Thanks to the plant substances they contain, they are converted in the human body to hydrogen sulfide, a messenger substance that inhibits coagulation and expands blood vessels. For a long-term effective effect, it is advisable to consume garlic regularly. To become familiar with its distinct smell and bitter taste, it is best to start with two cloves daily up to the ideal consumption of 4 cloves. You can also take it in capsule form. Being odorless, they allow easy and effective use thanks to the processing method that preserves the benefits of garlic.


One of the home remedies that help with high blood pressure is paprika. It’s a vegetable that contains blood pressure-lowering folic acid (vitamin B9) and lots of vitamin C, so much in fact that a single pepper can provide up to 169% of the daily requirement. The green pepper is the one that is full of flavonoids, a substance with antihypertensive properties. While yellow and red peppers contain beta-carotene, an antioxidant that prevents cell aging. Note that pepper has a major impact on high blood pressure. Rich in flavonoids, potassium, vitamin K and capsaicin. These nutrients represent an antioxidant that fights multiple pathologies, thus contributing to weight loss thanks to its spicy notes. It is highly recommended to consume the pepper: raw, steamed or baked to reap its benefits.


Raisins are another item on our list of blood pressure lowering foods. Due to their high potassium content, raisins and dates have a relaxing effect on the arteries and thus on blood pressure. Researchers conducted a study on 46 people with hypertension who were instructed to consume a handful of raisins three times a day for 12 weeks. The result is stunning! A notable 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’s salad for a Mediterranean flavor.


This is another spice plant that should stand by the kitchen window or in the garden. Oregano helps lower blood pressure, but also counteracts palpitations, thereby protecting the heart and blood vessels.

Use oregano:

In the kitchen for pasta dishes, rice, sauces and salads Infusion: herbal teas or hot green tea drink Inhalation: Boil water and oregano for 15 minutes, then cover your face with a towel and inhale the steam for 5 minutes. This operation allows the components of oregano to be absorbed through the respiratory tract.

It’s amazing how many natural remedies 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.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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