Guide
Simple tips for a low-salt, high-flavour diet
by Anna Sandner
Say goodbye to hypertension: how to reduce your blood pressure
24/1/2025
Translation: Julia Graham
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.
Reduce salt: the key to lower blood pressure
One of the most effective ways to lower your blood pressure is to limit your salt intake. How much this helps will vary from person to person. That’s because there’s such a thing as salt sensitivity. About half of people with high blood pressure are sensitive to sodium chloride, meaning their body has difficulty getting rid of excess salt. For these individuals, cutting sodium is particularly effective at lowering blood pressure.
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.
Reduce cigarette and alcohol consumption
Smoking increases your heart rate and constricts the blood vessels, which leads directly to higher blood pressure. Alongside obesity and lack of exercise, smoking is one of the main risk factors for hypertension. It’s a similar story with alcohol, which plays an important role in regulating blood pressure. Even moderate alcohol consumption can increase the number on the gauge. Men shouldn’t consume more than 20 g of alcohol per day, and women, no more than 10 g. For men, this corresponds to roughly a small beer (0.25 l) or a glass of wine (0.1 l), while for women, it’s half the amount.
The DASH diet: a proven approach to combat high blood pressure
DASH stands for Dietary Approaches to Stop Hypertension. It’s essentially a diet that’s been specially developed to lower blood pressure. The cornerstones are:
- lots of fruit and vegetables
- wholemeal products
- low-fat dairy products
- fish, poultry and lean meat
- nuts and pulses
- low in saturated fats and sugar
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.
Science 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 outside - somewhere in nature, preferably in my wild garden.
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