Guide
Dietary fibre: why it’s so important and how to eat more of it
by Anna Sandner
Say goodbye to hypertension: how to reduce your blood pressure
24-1-2025
On average, one in three people have high blood pressure. To avoid serious health issues, you can often lower your blood pressure naturally with the right diet and some lifestyle changes.
Hypertension, known more commonly as high blood pressure, can lead to serious health problems if not treated. The good news is there’s lots you can do to combat this problem. Diet in particular has a significant impact on your blood pressure. More exercise and often losing weight are other effective ways to bring the reading down.
That being said, you should always seek medical advice if you have high blood pressure. The nutritional tips here can help alongside medical treatment, but shouldn’t replace it.
Foods with a high salt content
A lot of processed foods contain hidden amounts of salt. You’ll want to be wary of these in particular:
- ready meals
- bread and baked goods
- sausages and cured meat
- cheese
- crisps and savoury snacks
- tinned food
Foods with low salt content
Instead, you might want to opt for these low-salt alternatives:
- fresh fruit and vegetables
- unsalted nuts and seeds
- home-cooked meals using fresh ingredients
- herbs and spices as a salt substitute
To reduce your salt intake, you can introduce changes gradually. Your taste buds will get used to the new unsalty seasoning and it’ll feel less like you’ve given it up. For instance, use less salt when cooking and replace it with fresh herbs or spices. It’s also a good idea to read the nutritional information on packaging to discover any hidden salt. As a general rule, it’s worth avoiding ready-made products, as they’re almost always high in salt.
Studies (link in German) have shown that the DASH diet can reduce systolic blood pressure (in the tension phase) by up to 11 mmHg and diastolic (pressure in the relaxation phase of the heart) by up to 5 mmHg. This is comparable to the effects of some blood pressure medication.
Foods that lower blood pressure: what you can eat with a clear conscience
These foods can have a positive impact on your blood pressure:
Bananas, kiwi and watermelon: are all rich in potassium, which can regulate blood pressure.
Beetroot: contains nitrates, which can dilate the blood vessels.
Dark chocolate: has a high cocoa content and when consumed in moderation can lower blood pressure due to its flavonoids.
Green tea: can lower blood pressure through regular consumption because the catechins and polyphenols it contains dilate the blood vessels.
Of course, no single food works miracles, but in combination with a healthy lifestyle, these foods can help regulate your blood pressure.
Anna Sandner
Senior Editor
Anna.Sandner@galaxus.deScience editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always the outdoors - somewhere in nature, preferably in my wild garden.
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