18 Foods to Help Lower Blood Pressure—Plus the Ones to Skip!
More than one in three adults worldwide has high blood pressure, sometimes known as the ‘silent killer.’ It is a leading risk factor for heart disease and stroke, the World Health Organization (WHO) reports. The CDC states that almost half (47 percent) of adults in the U.S. live with high blood pressure, but half of them don’t know it. Medication can be helpful, but research indicates that small lifestyle changes, including diet, can make a tremendous difference in managing and even reversing high blood pressure.
The solution to better heart health could be in your fridge, and you don’t even know it. Some foods can naturally lower blood pressure; science-backed studies have shown that they can reduce your risk of complications such as heart attack or stroke. Here are eighteen natural powerhouses in the war against high blood pressure, plus foods you must cut or stay away from.
Leafy Greens
The potassium in these vegetables helps your kidneys clear out excess sodium in your urine, lowering blood pressure. For example, about one cup of cooked spinach delivers 839 mg of potassium, or nearly 18% of the daily recommendations (4,700 mg).
The American Heart Association (AHA) states that they’re also rich in magnesium and nitrates, which help to relax blood vessels and improve circulation.
Berries
Berries are full of antioxidants, called anthocyanins, that protect blood vessels from damage and keep them elastic. According to the National Library of Medicine, eating berries regularly reduces systolic blood pressure by as much as five millimeters of mercury.
Their high vitamin C content also provides a potent selection of antioxidants and is low in calories—a perfect snack that is also good for the heart.
Beetroots
Beetroots are rich in nitrates, converted to nitric oxide in your body. This substance relaxes and widens your blood vessels and can help lower blood pressure.
According to a 2017 meta-analysis in The Journal of Nutrition, drinking beetroot juice lowers systolic blood pressure by an average of 3.55 mmHg. In addition, beets are also full of folate, which helps maintain heart health.
Bananas
One medium banana contains 422 mg of the vital nutrient potassium. Harvard Health reports that diets with high potassium can significantly lower blood pressure.
They also contain a high amount of fiber and low sodium, hence very good for lowering hypertension.
Oats
Beta-glucan, a soluble fiber found in oats, is suitable for heart health, and that, in turn, improves blood pressure.
They are also low in sodium, which is good news if you’re trying to control your blood pressure.
Fatty Fish
Omega-3 fatty acids in fatty fish such as salmon, mackerel, and sardines reduce inflammation, triglycerides, and blood pressure.
According to the American Heart Association, about 3 grams of omega-3 fatty acids per day (EPA and DHA) could reduce systolic blood pressure by an average of 2 to 4.5 mmHg.
Garlic
Allicin, found in garlic, helps relax blood vessels and increase blood circulation. It can also help lower blood pressure and improve overall cardiovascular health.
Garlic does more than help with blood pressure; it also has antimicrobial properties and can boost immune function.
Yogurt
One cup of low-fat yogurt contains just under 1,000 mg of calcium, a mineral important in regulating blood pressure. It supplies roughly 30 percent of the daily recommended intake.
A Hypertension Research study says those who eat yogurt five times a week are 20 percent less likely to develop hypertension.
Nuts and Seeds
They are high in magnesium, a mineral that relaxes blood vessels and treats vascular constriction. In addition, healthy fats found in nuts and seeds lower inflammation and help with cardiovascular health.
Legumes
Lentils, chickpeas, and black beans are legumes that contain potassium, fiber, and plant-based protein, which lower blood pressure.
Additionally, they’re naturally low in fat and sodium, making them a good choice for heart-healthy meals.
Citrus Fruits
They are rich in vitamin C, an antioxidant that reduces oxidative stress and improves blood vessel integrity. They’re also a healthy alternative to sugary snacks because of their natural sweetness.
Avocado
Half an avocado contains 487 mg of potassium. Avocados also contain monounsaturated fats suitable for cholesterol levels and cardiovascular health.
Nutritionists say eating avocado has also been linked to reduced systolic blood pressure and better cardiovascular markers.
Tomatoes
Lycopene is a powerful antioxidant found in tomatoes. It helps keep your heart healthy and lowers blood pressure.
Tomatoes are also a good potassium and vitamin C source, boasting cardiovascular benefits.
Sweet Potatoes
Sweet potatoes contain potassium and magnesium, two minerals needed to balance blood pressure. A medium sweet potato supplies about 15% of the daily potassium requirement.
They are also a fantastic source of fiber, which is beneficial to heart health and regulates blood sugar.
Green Tea
Catechins found in green tea improve blood flow and reduce inflammation. It also promotes weight loss and lowers LDL cholesterol levels for healthier cardiovascular health.
Dark Chocolate
Flavonoids in dark chocolate help the endothelium (the blood vessel lining) function well and promote vasodilation. In BMC Medicine, a meta-analysis found that consuming dark chocolate regularly could lower systolic blood pressure by 3–4 mmHg.
Choose dark chocolate with at least 70% cocoa to get maximum health benefits.
Watermelon
The citrulline in watermelon is an amino acid that helps the body make nitric oxide, which relaxes blood vessels and controls blood pressure. It’s hydrating and low in calories, making it a healthy summer snack.
A study published in the American Journal of Hypertension found that watermelon extract reduced blood pressure in obese adults with prehypertension.
Pomegranates
Pomegranates are a good source of polyphenols and antioxidants that keep blood vessels healthy and lower blood pressure.
A Plant Foods for Human Nutrition study showed that daily pomegranate juice intake lowered systolic pressure by as much as five mmHg. Pomegranates are high in vitamin C and potassium, which have heart-protective properties.
Foods to Avoid or Limit
Salt (Sodium-Rich Foods)
Canned soups, deli meats, and processed snacks are high in sodium. Excess sodium raises blood pressure by retaining water throughout the body.
The CDC advises against eating more than 2,300mg of sodium daily, while the average American consumes 3,400 mg daily.
Sugar
The more sugar you eat, the more likely you are to gain weight and become insulin resistant, raising blood pressure.
Reducing sugar intake can decrease blood pressure by five mmHg, as a study in Nutrients reported.
Red and Processed Meats
They are high in unhealthy fats and sodium, which increase hypertension risk. The Lancet says regular consumption tends to raise blood pressure and increase the risk of cardiovascular disease.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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