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How to lower blood pressure naturally

2025-05-31 21:47:00, Shëndeti CNA

A simple combination of tea, apples, berries, grapes and chocolate can lower high blood pressure as well as popular medications. These foods are rich in compounds that may improve blood vessel function, according to a study.

A large international study published in the European Journal of Preventive Cardiology followed more than 5,000 participants and found that foods rich in compounds called flavan-3-ols lowered blood pressure as well as many hypertension medications.

Flavan-3-ols are compounds found naturally in a variety of foods and beverages. Common sources include tea, especially green and black varieties, apples, berries such as blueberries and raspberries, grapes, and dark chocolate.

These foods are not only delicious, but they are also known for their potential health benefits, especially in promoting cardiovascular health.

Consuming these products every day helped lower the systolic, or top number, in blood pressure readings by 6 points and the diastolic, or bottom number, in blood pressure readings by 3 points in the new study.

These foods also improved blood vessel function, making them more flexible. The researchers analyzed a slew of studies that included healthy individuals, as well as those with existing conditions, such as diabetes or cardiovascular disease, over different periods of time.

The most beneficial doses seemed to be about two ounces of dark chocolate daily, three cups of tea daily, and about two medium apples daily to achieve the highest health benefits in each food category.

People with high blood pressure experienced the greatest benefits, while those with normal readings showed little change. The researchers also noted that consuming whole foods was more effective than individual components in lowering blood pressure. People with diabetes did not respond as well to dietary interventions and may need a different approach, the study authors noted.

"While not a replacement for prescribed medications or medical advice, incorporating more flavan-3-ol-rich foods into a daily routine can be a valuable addition to a healthy lifestyle, especially for those with high blood pressure."

"These are findings that, while promising, require continued investigation," lead study author Christian Heiss from the University of Surrey said in a statement.

Natural foods to lower blood pressure not only cost less than medications, but also have fewer side effects.

A cup of tea every day or a piece of dark chocolate, the two most effective foods, may be enough to lower blood pressure, but make sure the chocolate contains at least 75% cocoa.

Consult your doctor before making any changes to your medications./ CNA