Hypertension is considered one of the most common diseases in the world today. Doctors emphasize that in most cases, complications can be prevented by changing lifestyle and correcting nutrition.
Useful products for normalizing blood pressure
Fruits and vegetables. They contain antioxidants that have a positive effect on blood vessels. Bananas are especially beneficial due to their high potassium content, which helps regulate blood pressure.
Dark chocolate. A meta-analysis of 15 studies found that high-quality dark chocolate (at least 70% cocoa) can lower blood pressure in people with hypertension or prehypertension. A small piece a day is enough.
Oats. Thanks to beta-glucan and fiber, they help lower cholesterol levels, which directly affects the health of the heart and blood vessels.
Garlic: Its natural components promote the production of nitric oxide, which dilates blood vessels and improves blood circulation.
Fermented foods: Natural yogurt, pickled vegetables, kombucha, or apple cider vinegar may have a modest positive effect on blood pressure, research suggests.
What to avoid
Alcohol. Regular consumption increases the risk of hypertension. The British NHS emphasizes that even moderate doses can lead to a persistent increase in blood pressure over time.
Coffee. Four or more cups a day is already a risk factor. Caffeine can raise blood pressure, especially in sensitive people.
Salt. Excess salt is one of the main causes of hypertension. According to medical estimates, limiting salty foods can reduce blood pressure by 5–6 mm Hg.
A proper diet combined with physical activity is the best prevention of hypertension. However, it is worth remembering: choosing a diet should be individual, so it is advisable to consult a doctor before making radical changes.
