10 Foods That Help Lower Blood Pressure

High blood pressure, or hypertension, is a common health concern affecting millions of people worldwide. Lifestyle factors, including diet, are prominent in managing and preventing hypertension. While limiting salt intake is crucial, focusing on the foods you consume is equally important.

In this blog, we’ll look closely at 10 foods that help lower blood pressure and keep you healthy. These foods tend to contribute to your overall health and add delicious variety to your meals.

Importance of Maintaining Healthy Blood Pressure Levels

For general health and well-being, blood pressure control is essential. Since hypertension, also known as high blood pressure, usually shows no symptoms yet dramatically raises the likelihood of heart disease and stroke—two of the biggest causes of death—it is often referred to as the “silent killer.“

People may lessen the burden on their heart or arteries and avoid atherosclerosis, or the hardening of the arteries, by maintaining their blood pressure within the normal range. This keeps the kidneys and brain safe from harm in addition to improving heart health.

The main tactics for regulating blood pressure include regular physical exercise, stress management, a balanced diet low in salt, and routine monitoring. Furthermore, it’s critical to take blood pressure medications as recommended.

Making blood pressure management a priority is a commitment to one’s health that will pay off in the long run by lowering the risk of chronic illnesses and ensuring a greater quality of life.

List of Best Foods to Eat For High Blood Pressure

There are certain best foods to eat for high blood pressure, and we have listed them here. Keep reading to know about them!

1. Berries

Berries, such as strawberries and blueberries, are not only delicious but also packed with antioxidants, specifically anthocyanins. These antioxidants have been linked to reducing high blood pressure levels, especially in individuals with hypertension.

Anthocyanins improve the elasticity of blood vessels and reduce oxidative stress, both of which can lead to better blood pressure control.[1]

Including berries in your healthy diet is easy; sprinkle them over your yogurt, cereal, or oatmeal for a flavorful and heart-healthy addition. Alternatively, enjoy them as a sweet and nutritious snack throughout the day. It is indeed considered one of the best foods for high blood pressure and keeps you healthy.

2. Beetroot

Beetroot, or beets, is a versatile root vegetable known for its high nitric oxide content. Nitric oxide is a compound that has been shown to lower systolic blood pressure.[2]

By adding beets to your blood pressure-friendly diet, either as a side dish or in raw form in salads, you can harness their natural blood pressure-lowering properties. Additionally, beetroot juice, without added sugar, provides a convenient and tasty way to daily intake of this beneficial vegetable.

3. Sweet Potatoes

Sweet potatoes are not only a tasty side dish but also a fantastic addition to your healthy diet for blood pressure management. They are packed with all the essential nutrients like magnesium, potassium, and dietary fiber. Being one of the best foods that help lower blood pressure it can turn out to be a blessing in disguise.

Magnesium helps relax blood vessels, potassium balances sodium levels, and fiber aids in overall heart health.[3] You can relish their delicious taste by incorporating sweet potatoes into your daily meals while supporting lower blood pressure.

4. Leafy Greens

Leafy green vegetables such as cabbage, collard greens, spinach, kale, and others are rich sources of nitrates, compounds that offer significant benefits for blood pressure regulation. Nitrates are typically converted into nitric oxide in the body, which further assists in relaxing and dilating blood vessels, leading to improvements in blood pressure and blood flow.[4]

The versatility of leafy greens allows you to experiment with various cooking methods. Sautéing spinach, adding fennel to soups, or making crispy kale chips are just a few creative ways to involve these nutritious greens into your blood pressure-friendly diet.

5. Unsweetened Yogurt

Unsweetened yogurt is a nutritional powerhouse when it comes to managing blood pressure. It’s rich in essential minerals like calcium, potassium, and magnesium. These minerals play a pivotal role in regulating blood pressure.

Calcium helps with the main blood vessel function (i.e., contract and relax), while potassium helps balance the sodium intake levels in your body, reducing the strain on your cardiovascular system. Magnesium, another vital mineral, helps relax blood vessels, further contributing to healthy blood flow.

Additionally, recent studies by experts have shown that regular consumption of yogurt may lead to positive outcomes for individuals with hypertension.[5] This is attributed to its high mineral content, making it an excellent choice for breakfast and considered to be among the finest healthy foods.

6. Fatty Fish

Fatty fish like salmon and mackerel are renowned for their heart-healthy omega-3 fatty acids and vitamin D content. Omega-3 fatty acids are recognized for their anti-inflammatory properties, which can help mitigate high blood pressure levels. Additionally, vitamin D is essential for overall cardiovascular health.[6]

Preparing fatty fish is easy and delicious. A simple seasoning with a dash of olive oil or vegetable oils, followed by broiling in the oven, is a quick and nutritious way to enjoy these beneficial fish varieties.

7. Whole Grains

Whole grains, with a special mention of oatmeal, contain a type of fiber called beta-glucan. This fiber has been linked to reductions in both systolic and diastolic blood pressure. Oats, in particular, are an excellent choice for breakfast, offering a satisfying and heart-healthy start to your day. [7]

Whole-grain options like bread and quinoa can also be incorporated into your meals for added fiber and nutrients. These qualities make it one of the best foods that help lower blood pressure and is available easily.

8. Pistachios

Pistachios are a healthy nut choice that has shown promise in reducing systolic blood pressure, especially during stressful periods. These nuts are best enjoyed unsalted to maximize their heart-healthy benefits.[8]

You can add pistachios to various dishes for a relished crunch and a boost of flavor. They also make for a convenient and nutritious on-the-go snack.

9. Bananas

Bananas are a potassium-rich fruit that can significantly contribute to your daily potassium intake. Potassium plays a critical role in balancing sodium levels in the body, which is essential for maintaining healthy blood pressure.[9]

Additionally, other potassium-rich foods like beans, tomatoes, mushrooms, and avocados can complement your diet and further support natural blood pressure control. Banana is loved by people because it is among the most tasty foods that help lower blood pressure.

10. Kiwifruit

Kiwifruit is considered a delightful addition to your diet, known for its potential to dramatically lower blood pressure levels. Studies have suggested that consuming three kiwifruits daily can have a prominent influence on your blood pressure reduction.[10]

Kiwi can be enjoyed in various ways, such as chopped up in fruit salad or sprinkled on top of plain yogurt.

Conclusion

It’s remarkable how small dietary changes can significantly impact your blood pressure. By choosing these foods wisely, you can take control of your health and mitigate your risk of hypertension-related complications.

By incorporating these nutritious food items into your daily meals, you can take assertive steps toward maintaining healthy blood pressure and cardiovascular well-being.

Remember to consult with a healthcare professional for personalized guidance on foods that help lower blood pressure. It is especially important if you have specific health concerns or conditions related to blood pressure and cholesterol.

Incorporating these foods into your diet and other healthy lifestyle choices can contribute to maintaining normal blood pressure levels naturally.

Foods That Help Lower Blood Pressure – Frequently Asked Questions (FAQs)

What Foods Lower BP Quickly?

Other naturally occurring foods high in potassium include avocado, tomatoes, mushrooms, and beans. Kiwifruit: Eating three kiwis a day has been shown in one research to significantly decrease blood pressure. Kiwi is great sprinkled over plain yogurt or diced up and added to fruit salads.

Which Colorful Vegetables Are Good for High BP?

Retaining optimal levels may reduce the risk of heart disease and stroke. These five colorful vegetables—winter squash, potatoes, beets, tomatoes, and leafy greens—increase the nutrients on your plate that support good blood pressure and a robust heart.

Can Bananas Lower BP?

These include a lot of potassium, which has been shown to help decrease blood pressure, according to Laffin. About 375 milligrams of potassium, or 11% of a man’s daily required consumption and 16% of a woman’s, may be found in one medium banana.

Is Curd Good for High Blood Pressure?

Because curd inhibits the production of cholesterol, it lowers blood pressure and avoids hypertension. Regularly consuming curd in the diet improves heart rate and health by lowering the risk of high blood pressure and cholesterol. Make sure your homemade curd is minimal in fat.

Can You Eat Rice With High Blood Pressure?

Brown rice is superior to white rice for greater blood pressure regulation, in part because it is a far greater supplier of nutrients like magnesium and potassium. Diets high in these minerals have been shown in several studies to mitigate some of the harmful effects of salty diets.

Can Drinking Water Reduce High BP?

Blood pressure may be returned to normal by drinking water. It may also help reduce blood pressure if you are dehydrated. Water consumption may support healthy blood pressure levels whether or not you have hypertension, but it is not a therapy for elevated blood pressure.

What Causes High BP?

Typically, high blood pressure develops gradually. Unhealthy lifestyle decisions, including not engaging in enough regular physical exercise, may lead to it. Certain health disorders, such as diabetes & having obesity, may also raise the chance of getting high blood pressure.

References

1. Vendrame S, Klimis-Zacas D. Potential Factors Influencing the Effects of Anthocyanins on Blood Pressure Regulation in Humans: A Review. Nutrients. 2019 Jun 25;11(6):1431. doi: 10.3390/nu11061431.

2. Raubenheimer K, Hickey D, Leveritt M, Fassett R, Ortiz de Zevallos Munoz J, Allen JD, Briskey D, Parker TJ, Kerr G, Peake JM, Pecheniuk NM, Neubauer O. Acute Effects of Nitrate-Rich Beetroot Juice on Blood Pressure, Hemostasis and Vascular Inflammation Markers in Healthy Older Adults: A Randomized, Placebo-Controlled Crossover Study. Nutrients. 2017 Nov 22;9(11):1270. doi: 10.3390/nu9111270.

3. Oki T, Kano M, Watanabe O, Goto K, Boelsma E, Ishikawa F, Suda I. Effect of consuming a purple-fleshed sweet potato beverage on health-related biomarkers and safety parameters in Caucasian subjects with elevated levels of blood pressure and liver function biomarkers: a 4-week, open-label, non-comparative trial. Biosci Microbiota Food Health. 2016;35(3):129-36. doi: 10.12938/bmfh.2015-026. Epub 2016 May 10.

4. Johnson M, McElhenney WH, Egnin M. Influence of Green Leafy Vegetables in Diets with an Elevated ω-6:ω-3 Fatty Acid Ratio on Rat Blood Pressure, Plasma Lipids, Antioxidant Status, and Markers of Inflammation. Nutrients. 2019 Jan 31;11(2):301. doi: 10.3390/nu11020301.

5. Wade AT, Guenther BA, Ahmed FS, Elias MF. Higher yogurt intake is associated with lower blood pressure in hypertensive individuals: Cross-sectional findings from the Maine-Syracuse Longitudinal study. Int Dairy J. 2021 Nov;122:105159. doi: 10.1016/j.idairyj.2021.105159. Epub 2021 Jul 16.

6. Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2022 Jun 7;11(11):e025071. doi: 10.1161/JAHA.121.025071. Epub 2022 Jun 1.

7. Kirwan JP, Malin SK, Scelsi AR, Kullman EL, Navaneethan SD, Pagadala MR, Haus JM, Filion J, Godin JP, Kochhar S, Ross AB. A Whole-Grain Diet Reduces Cardiovascular Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial. J Nutr. 2016 Nov;146(11):2244-2251. doi: 10.3945/jn.116.230508. Epub 2016 Oct 19.

8. West SG, Gebauer SK, Kay CD, Bagshaw DM, Savastano DM, Diefenbach C, Kris-Etherton PM. Diets containing pistachios reduce systolic blood pressure and peripheral vascular responses to stress in adults with dyslipidemia. Hypertension. 2012 Jul;60(1):58-63. doi: 10.1161/HYPERTENSIONAHA.111.182147. Epub 2012 Jun 4.

9.Neog, Satya R., and C. D. Deka. “Salt substitute from banana plant (Musa Balbiciana Colla).” J. Chem. Pharm. Res 5.6 (2013): 155-159.

10. Monro, J., Lubransky, A., Mishra, S., Haszard, J., & Venn, B. (2022). Metabolic and Blood Pressure Effects of Consuming Two Kiwifruit Daily for 7 Weeks: A Randomised Controlled Trial. Nutrients, 14(13). https://doi.org/10.3390/nu14132678

Disclaimer: This content, including advice, provides generic information only. It is not a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Ingredient Fact does not claim responsibility for this information.