Foods to Lower Blood Pressure - Natural and Immediate Solutions
Salt (sodium) is a major culprit in high blood pressure. Salt lurks in many foods, even those that are supposed to be heart-healthy. Eat healthy foods instead of salty or sugary snacks and desserts. Some foods like beets and tomatoes boost nitric oxide levels, which help widen blood vessels and lower blood pressure. Bananas are rich in potassium, another nutrient that helps.
1. Vegetables
A diet rich in vegetables is the cornerstone of a healthy eating plan to help keep blood pressure in check.
Leafy greens are packed with nitrates, which promote relaxation of blood vessels and lower systolic blood pressure. Try them sauteed, steamed or blended into a smoothie.
Potassium is another natural nutrient that helps with blood pressure. Try eating sweet potatoes, white potatoes, tomato products and spinach. One medium potato has more potassium than a banana.
2. Fruits
Fruits, in particular berries, are rich in potassium and packed with fiber and antioxidants. They also help to improve blood vessel health and lower blood pressure.
Try a mix of fresh and frozen fruits, or buy low sodium options in the supermarket. Keep in mind that juices and smoothies count as one portion, but watch out for added sugar.
3. Fish
A healthful diet is the first line of defense against high blood pressure, and can be an effective partner to medication. Rigorous trials show that eating strategies like the DASH diet and its variants can lower blood pressure in people with hypertension or those headed in that direction.
A daily cup of beans or peas provides potassium, which helps to regulate blood pressure. Broccoli offers another nutrient for heart health: it contains a flavonoid antioxidant called kaempferol that may help widen blood vessels by increasing nitric oxide levels.
4. Dairy
Dairy might not be the first food to come to mind as a heart-healthy nutrient, but new research suggests that dairy may be able to help lower blood pressure. Specifically, the calcium in low-fat milk and yogurt may help lower blood pressure in those with hypertension.
A recent study found that people who ate two or more servings of dairy (including low-fat milk, cheese, and ice cream) per day had a 13% to 25% lower risk of high blood pressure. Choose low-fat versions of dairy products and opt for unsweetened or lowered-sugar options.
5. Beans
High blood pressure is linked to a variety of conditions, including heart disease and stroke. The good news is that a healthy diet rich in fruits, vegetables and low-fat dairy can help reduce blood pressure.
The key is a balanced diet that is low in sodium and contains foods high in calcium, magnesium and potassium. Try adding beans, lentils or chickpeas to your meals for a plant-based protein source that is also sodium-balancing.
Kiwifruit is rich in potassium, which helps relax blood vessels. One medium kiwi contains more potassium than a banana.
6. Bread
If you have high blood pressure, eating the right foods is like taking a natural blood-pressure medication. Foods that naturally lower your blood pressure include fruits, vegetables, lean meats and low-fat dairy.
Try whole grain breads and breakfast cereals made without refined sugar and salt. They contain the bran, germ and endosperm that are lost in the refining process, and they’re rich in potassium and other nutrients that help lower blood pressure.
Add sliced manna bread to your salads and sandwich meals or enjoy a slice with nut butter and bananas for a nutritious snack. Just remember to read the labels — some breads and packaged cereals can be high in sodium.
7. Pasta
The fiber and nutrients in whole grains help control blood pressure. Look for low-sodium versions of your favorite grain foods, and avoid those with added salt.
Opt for old-fashioned or steel-cut oats, which are less processed. Enjoy them as a hot breakfast cereal topped with fruit or use them in recipes, such as pancakes and muffins.
Avoid deli meats, which are loaded with sodium, a key contributor to high blood pressure. Choose lean meats, and make sure you’re getting enough protein each day. Try adding nuts, seeds and beans as an easy snack option instead.
8. Eggs
Many people with high blood pressure have high cholesterol too, so limiting fatty foods is important. Choose lean proteins like poultry, fish and beans instead of red meat.
A diet rich in potassium, a mineral that helps balance sodium levels and relaxes blood vessels, can help lower your blood pressure naturally. Bananas are a great source, with one medium banana providing about 420 milligrams of potassium.
Choosing healthy cooking oils can also help lower your blood pressure. Try olive or canola oil, which are low in saturated fat.
9. Vegetable Oils
Depending on who you ask, vegetable oils can either be considered a healthy addition to your diet or one of the worst things you can eat. Vegetable oils are industrially processed and contain omega-6 fats.
Choose healthier cooking fats like olive, avocado and coconut oil instead. Other heart-healthy options include traditional animal fats, ghee and healthy plant oils. Eating a balanced diet rich in whole grains, low-fat dairy, leafy vegetables, fruits and nuts can help control blood pressure naturally. Limiting sodium-rich foods and snacks is also important.
10. Nuts
A diet containing fruits, vegetables, low-fat dairy and nuts is a powerful tool for lowering high blood pressure. These foods are rich in potassium, a mineral that helps to balance your fluid balance, and should be included in any heart-healthy eating plan.
Several epidemiologic studies indicate that nut consumption is associated with a reduction in CHD mortality. There is also evidence that nut consumption may improve endothelial function. However, adequate-sized clinical trials are needed to confirm these findings. Nuts contain tocopherols, phenolic compounds and other bioactive nutrients that improve vascular reactivity.
