High blood pressure is one of the main causes of heart attacks and strokes. According to the World Health Organization, around 1.28 billion adults aged 30 to 79 suffer from high blood pressure, often without any symptoms. On social media, a Harvard-trained gastroenterologist recently created a buzz by highlighting several everyday foods supposed to help lower blood pressure naturally.
Among them: banana, dark chocolate, beetroot, pomegranate and ginger. According to the doctor, these foods could help improve cardiovascular health, provided they are integrated into a healthy lifestyle. However, he points out that they do not replace medical treatment or traditional recommendations against hypertension. But what do scientific studies really say? To get a clearer picture, these five foods were scrutinized using data from the American Heart Association, the Cochrane Collaboration and Harvard Health Publishing.
These 5 foods under scrutiny
Banana is often cited for its richness in potassium. However, the American Heart Association points out that this mineral helps the kidneys eliminate excess sodium, which can help lower blood pressure. The organization also recommends a daily intake of between 3,500 and 5,000 mg of potassium.
Beetroot contains natural nitrates transformed by the body into nitric oxide, a molecule which helps blood vessels to dilate. Harvard Health Publishing reports several studies showing that regular consumption of juice or beetroot can lead to a slight reduction in blood pressure in the short term.
Dark chocolate works differently. Rich in flavanols, cocoa also stimulates the production of nitric oxide, thus promoting the relaxation of blood vessels. A review by the Cochrane Collaboration suggests an average drop of around 1.8 mmHg in blood pressure: a modest, but very real, effect.
Pomegranate, thanks to its antioxidant polyphenols, could also have a small beneficial effect on blood pressure, especially in the form of juice. As for ginger, it is the least documented food on the list. Some work suggests a possible vasodilator effect, but the evidence remains limited.
Interesting allies… but not miraculous
Taken together, these foods may provide a slight boost, but they are not enough to normalize high blood pressure. For example, the average reduction observed with cocoa remains much lower than the effects obtained with a diet low in salt, weight loss or well-monitored treatment.
This is not to say that their impact is unnecessary. At the population level, even a few millimeters of mercury gained can help reduce the risk of stroke or heart attack.
The major learned societies in cardiology recommend above all a global approach, inspired in particular by the DASH diet or the Mediterranean diet: more fruits and vegetables, less salt, minimally processed products and regular physical activity. The foods highlighted by the Harvard doctor can fit perfectly into this type of balanced diet.
Warning: certain precautions should be taken into account
Even natural, these foods are not harmless for everyone. In cases of kidney failure or certain medical treatments, an excess of foods rich in potassium, such as bananas, can be a problem. Pomegranate or beetroot juice, like dark chocolate, can also contain a lot of sugar, which is not ideal in cases of poorly controlled diabetes.
Ginger, consumed in high doses, can also interact with certain blood-thinning medications. Finally, it is essential to remember that you never change antihypertensive treatment without the advice of your doctor.