These foods can lower blood pressure naturally

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If high blood pressure is diagnosed, a change in diet may provide initial improvement. Science is also investigating the effects of spices.

Pittsburgh – Especially in the US, but also in this country, cases of high blood pressure and resulting cardiovascular disease show how important it is to take care of your health. The trend towards more and more fast food, a large selection of groceries and snacks, and often a lack of exercise mean that more and more people first get sick unnoticed, and then suffer typical diseases of civilization, such as heart and circulatory disorders or cerebrovascular accidents.

Because researchers in the US state of Pennsylvania found that even a single meal with certain herbs and spices has positive short-term effects and can reduce hyperglycemia or metabolic disorders, for example, this topic became the subject of a larger study at the end of 2021. The researchers wanted to find out whether a diet rich in spices and herbs also has a long-term effect on health values ​​and conducted the test with more than 70 test subjects at the University Pennsylvania State.

Certain spices and herbs can help lower high blood pressure. Researchers in the United States discovered this in a study. (Iconic image) © Elet / Imago Images

Study on the role of herbs and spices in food: natural remedy for hypertension

The participants, who were recruited for the study between January 2017 and September 2019, were between the ages of 30 and 75 with a BMI of 25 to 35 and were in the mild to moderately overweight group. In addition, all subjects had to have another risk factor for cardiovascular disease such as hypertension (high blood pressure), regular alcohol consumption or high cholesterol levels.

When changing the diet to a highly spiced diet, the health values ​​of the subjects should be used to find out if the risk of cardiovascular disease in the risk groups can be changed solely due to an adapted diet. The herbs and spices used included a list of 24 spices and herbs that were included in all meals in a certain dosage from then on. The 24 ingredients included ginger, cinnamon, coriander, sesame, poppy seeds, basil, and oregano. The trial spanned two four-week periods separated by a two-week break.

  • Composition of spices and herbs administered daily in the study (high dose):
  • Cinnamon: 1.19g
  • Coriander: 0.83g
  • Ginger: 0.65
  • Cumin: 0.54g
  • Parsley: 0.47g
  • Black pepper: 0.47g
  • Garlic: 0.34g
  • Turmeric: 0.31g
  • Onion powder: 0.31g
  • Powdered paprika: 0.24 g
  • Chili powder: 0.17g
  • Rosemary: 0.16g
  • Coriander: 0.15g
  • Oregano: 0.15g
  • Basil: 0.14g
  • Red pepper: 0.10g
  • Thyme: 0.10g
  • Bay leaf: 0.08g
  • cardamom: 0.05g
  • Sesame: 0.03g
  • Sage: 0.02g
  • Poppy: 0.01g
  • Dill: 0.005g
  • English pepper: 0.005 g

Certain foods should also be avoided if you have high blood pressure.

Nutrition against hypertension: In addition to herbs and spices, fruits and vegetables also help

And, in fact, the study showed a clear tendency for a successful change in diet, especially with regard to the development of blood pressure, because the test subjects, who consumed different amounts of spices in three groups, showed significant differences in the blood pressure for a long time. long-term blood pressure measurements. Those who ate foods with high amounts of spices and herbs had lower incubation pressure than those with moderate or low doses.

And, in fact, spices and herbs are not the only way to achieve a positive effect on health through nutrition. In general, the so-called Mediterranean cuisine is considered a good way to actively influence a healthy blood pressure level. It is characterized by a large number of vegetables, fruits and fish, as well as olive oil, which is considered extremely healthy in the right doses. Instead of large amounts of salt, various spices and herbs are used here, which add flavor to the dish.

The information provided in this article is not a substitute for a visit to a doctor. Only experts can make the correct diagnosis and initiate the appropriate therapy. The intake of medications or dietary supplements should be discussed with a doctor beforehand.

According to NDR research, foods that nutritional science shows have a particularly positive effect on high blood pressure include navy beans, asparagus, rhubarb, beets, walnuts, apricots and cabbage curly However, in severe cases of high blood pressure, a change in diet is far from enough to treat the resulting health risks. (ska)

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