Presse Santé

5 foods that help fight high blood pressure

In France, one in three adults suffers from hypertension. This chronic pathology that has caused more furor in men than in women. Presse santé sheds light on the top 5 foods to the reputation oflow blood pressure and fight against this pathology with dangerous consequences for health.

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

Prevention of hypertension: 5 foods to have on the plate.

Dark chocolate

Dark chocolate and cocoa contain many plant substances, called flavonoids. These substances are said to have antihypertensive properties. The flavonoids and phenols contained in cocoa have been known for centuries for their antihypertensive effects. However, keep in mind that these are only found in high-quality cocoa products made from 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, it helps lower blood pressure without gaining weight.


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., which have antihypertensive properties. Thanks to the plant substances it contains, they are transformed in the human body into hydrogen sulfide, an anticoagulant and vasodilator messenger substance. For an effective long-term effect, it is recommended consume garlic regularly. To become familiar with its pronounced smell and bitter taste, it is best to start with two cloves a day until you reach the ideal intake of 4 cloves. In addition, you can consume it in the form of capsules. Being odourless, they allow easy and effective use thanks to the transformation method that retains the benefits of garlic.


One of the home remedies that help fight against hypertension, is the pepper. It is a vegetable that contains folic acid (Vitamin B9), which lowers blood pressure and a large amount of vitamin C, so much so 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 bell peppers contain beta-carotene, an antioxidant that prevents cell aging. Notice that, Chili is of great influence on hypertension. Rich in flavonoids, potassium, vitamin K and capsaicin. These nutrients constitute an antioxidant that combats various pathologies, thus contributing to weight loss thanks to its spicy notes. It is strongly recommended to consume the pepper: raw, steamed or bakedto take advantage of its benefits.


Raisins are another element of our list of antihypertensive foods. Due to their high potassium content, raisins and dates have a relaxing effect on the arteries and therefore blood pressure. The researchers conducted a study in 46 people with hypertension, who were assigned to consume a handful of raisins three times a day for 12 weeks. The result is impressive! A notable drop from 0.6 to 10.2 mmHg (systolic) and from 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 be in the kitchen window or in the garden. Oregano helps lower blood pressurebut it also counteracts heart palpitations, thus protecting both the heart and blood vessels.

Use oregano:

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

It’s amazing the amount of Natural medicine 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.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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