20 Foods That Lower High Blood Pressure

High blood pressure, or also known as hypertension, is a major risk factor for heart attack and stroke. So, it is necessary to control high blood pressure by keeping your blood pressure in a normal range.

The normal blood pressure is 120/80 mmHg, where ‘120’ is systolic pressure (as the heart beats) and ’80’ is diastolic pressure (as the heart relaxes between beats). If your blood pressure is between 120/80 mmHg and 139/89 mmHG, then it is a prehypertension, meaning you don’t have hypertension but you are likely to develop it. If it is above 140/90 mmHg then it is a hypertension.

If you have high blood pressure, you can reduce it by making changes to your lifestyle such as getting more exercise, not smoking, and eating a healthy diet.

According to the National Institutes of Health (NIH), eating a diet of low-sodium, nutrient-rich foods can help keep blood pressure in a healthy range. Here are some of the best foods to eat if you want to lower your blood pressure naturally.

1. Avocados

Avocados are high in potassium and low in salt. Studies confirm that eating foods high in potassium and low in sodium can lower blood pressure and reduce the risk of developing heart attack and stroke.

You can add avocado to salads and sandwiches, or enjoy them as a savory side dish.

2. Carrots

Carrots are a good source of potassium which have been shown to be effective in reducing high blood pressure. It helps maintain normal blood pressure by regulating heart and kidney functions.

Add two tablespoons of honey to a glass of carrot juice. Drink it on empty stomach twice a day – morning and evening – for better results.

3. Bananas

Studies have shown that potassium-rich foods such as bananas can help lower blood pressure by balancing the effects of salt on the body.

One study in particular suggested that just eat two bananas a day can reduce your blood pressure by 10 percent.

4. Berries

Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.

Berries are easy to add to your diet. You can put them on your cereal or keep frozen berries on hand for a quick and healthy dessert.

5. Dark chocolate

If you are a dark chocolate lover, then this is another delicious option. Research has shown that flavanols in cocoa products are associated with the formation of nitric oxide, a substance that widens blood vessels and eases blood flow, and thereby lowers blood pressure.

However, not all chocolate will do, you need to buy a good quality of dark chocolate that has 60-70 percent of cocoa.

6. Garlic

Garlic is one of the most powerful natural remedies for high blood pressure. It helps relax blood vessels by stimulating the production of nitric oxide, which in turn lowers blood pressure, especially systolic blood pressure.

A 2008 study published in the journal BMC Cardiovascular Disorders suggests that garlic preparations are superior to placebo in reducing blood pressure in individuals with hypertension.

Eat 2–3 raw garlic cloves daily on an empty stomach. You can also take garlic supplements.

7. Onions

Like garlic, onions are also useful in managing hypertension. They’re packed with flavonol called quercetin, which helps to decrease the high blood pressure levels.

Eat a medium-sized, raw onion every day. You can also mix half a teaspoon of onion juice and honey and then consume it twice a day for 1-2 weeks.

8. Oatmeal

Oatmeal is high in fiber and research shows that eating a diet rich in fiber can help maintain a healthy blood pressure and cholesterol levels. Additionally, oatmeal contains both potassium and calcium which have been shown to be effective in reducing high blood pressure.

9. Oily fish

Numerous studies show that omega-3 fatty acids found in oily fish, such as tuna, salmon, sardines, and mackerel, can effectively reduce blood pressure and prevent thrombosis. Therefore, hypertensive patients who often eat salmon, can play a supporting role in lowering blood pressure.

To get the benefit of omega-3s, try eating a six-ounce portion of oily fish several days a week. If you don’t like fish and the cost of fish oil supplements is prohibitive, flaxseed or flaxseed oil can have similar benefits at a nominal cost. Taking a tablespoon of flaxseed oil daily can have a great impact on high blood pressure.

10. Pomegranate juice

Pomegranate juice has antioxidant polyphenols which can reverse atherosclerosis and thereby lower blood pressure.

In addition, pomegranates ability to act as an ACE inhibitor. Inhibiting ACE helps blood vessels to relax and dilate, thus lowering blood pressure and allowing more blood flow to the heart.

11. Green tea

Daily consumption of green tea may significantly lower systolic and diastolic blood pressure.

A study conducted in Taiwan found that those who drank more than two and a half cups of tea per day for at least one year had a 65 percent lower risk of high blood pressure than those who did not.

Also, early clinical research suggests that taking green tea extract daily for 3 months or drinking green tea three times per day for 4 weeks reduces blood pressure in people with high blood pressure.

However, green tea contains caffeine, which can cause a short, dramatic increase in blood pressure if taken in excess, so drinking too much green tea can’t be expected to lower blood pressure.

Read also: 6 Side effects of green tea and how to prevent them

12. Hibiscus tea

Drinking hibiscus tea daily can significantly lower elevated blood pressure in people with mild hypertension.

In a study published in the 2010 issue of “The Journal of Nutrition”, researchers found that people with mild hypertension who drank 3 cups of hibiscus tea per day for 6 weeks showed significant decrease in arterial blood pressure.

Other research shows that taking a hibiscus extract by mouth for 4 weeks may be as effective as the prescription drug captopril for reducing blood pressure in people with mild to moderate high blood pressure.

13. Beets

Beets are high in nitric oxide, which opens up the blood vessels and lowers blood pressure.

A study at Queen Mary University of London found that when individuals with high blood pressure consumed a cup of beet juice a day, their blood pressure levels returned to normal within 24 hours.

You can make your own beet juice or simply cook and eat the whole root. You can also bake them into chips.

14. Celery

Celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling better blood flow and in turn, lowering blood pressure.

According to the researcher from Hypertension Institute of Nashville, eating four stalks of celery per day may be helpful in preventing hypertension.

15. Potatoes

Potatoes contain high amounts of potassium and magnesium, two minerals that can help to lower blood pressure.

Higher potassium intake helps the body becomes more efficient at getting rid of excess sodium, thereby lowering your blood pressure. Magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep hypertension at bay.

16. Spinach

Spinach is packed full of heart-healthy nutrients like potassium, magnesium, and folate, which all contribute to the maintenance of normal blood pressure.

You can use spinach in salads, scrambled into omelettes, blended into smoothies, stews or soups.

17. Tomatoes

Tomatoes are rich in potassium that helps lower blood pressure by flushing out excess sodium from the body.

Eat one cup of fresh tomatoes daily. You can add them in salads and sandwiches, as well as use them for making sauces and soups.

18. Pistachios

Pistachios are low in sodium content and high in potassium. This combination works perfectly for regulating the blood pressure levels in the body. One study found that a diet with one serving of pistachios a day helps reduce blood pressure.

You can consume it either in roasted form or sprinkle its crushed kernels on any of your favorite desserts.

19. Almonds

Just like the pistachios, almonds are low in sodium and high in potassium content, so snacking on them may help to control blood pressure.

In fact, almonds are included in the Dietary Approaches to Stop Hypertension (DASH) diet. In the diet, almonds are included in the “nuts, seeds and legumes” group. The diet recommends eating one serving of almonds – one-third cup – per week. Make sure to choose unsalted or unseasoned variety for greatest benefits.

20. Yogurt

Apart from being a good source of potassium, yogurt also contains calcium and vitamin D, two nutrients that are associated with healthy blood pressure.

According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.

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