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HomeFood and Recipes15 Best foods to lower blood pressure

15 Best foods to lower blood pressure

Best foods to lower blood pressure. High blood pressure, also known as hypertension, is the most prevalent risk factor for heart disease that may be avoided. More than 1 billion people worldwide suffer from high blood pressure, which is indicated by systolic blood pressure (SBP) readings of at least 130 mm Hg, diastolic blood pressure (DBP) readings of at least 80 mm Hg, or both.

Blood pressure medications, such as ACE inhibitors (angiotensin-converting enzyme) inhibitors, are frequently utilized. However, making dietary changes and other lifestyle adjustments can help lower blood pressure to healthy levels and minimize your risk of developing heart disease.

For decreasing blood pressure and maintaining ideal levels, a balanced diet is crucial. According to research, consuming some foods in your diet, particularly those high in certain nutrients like potassium and magnesium,lower blood pressure.

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Best foods to lower blood pressure

  1. Citrus Fruits

Citrus fruits, such as grapefruit, oranges, and lemons, may significantly reduce lower blood pressure. They include a wealth of vitamins, minerals, and plant chemicals that may help maintain the health of your heart by lowering risk factors for heart disease like high blood pressure.

A 5-month study including 101 Japanese women found a strong correlation between daily lemon juice consumption and walking and decreases in SBP. The result was attributable to the citric acid and flavonoid content of lemons.

Consuming orange and grapefruit juice has also been linked in studies to lower blood pressure. However, before including this fruit in your diet, speak with your doctor because grapefruit and grapefruit juice may interact with common blood pressure-lowering drugs.

2. Salmon and other fatty fish

Omega-3 fats, which have a major positive impact on heart health, are a fantastic source of fatty fish. By reducing inflammation and oxylipin levels, which constrict blood vessels, these fats may aid in lowering blood pressure.

Increased consumption of fatty fish rich in omega-3 has been associated in research to decrease blood pressure readings. Those with the greatest blood levels of omega-3 fats had considerably lower SBP and DBP than those with the lowest levels of these fats, according to a study of 2,036 healthy individuals. A decreased risk of hypertension has also been linked to higher omega-3 intake.

3. Swiss chard

Swiss chard is a leafy green that is rich in minerals that control blood pressure, such as potassium and magnesium. Cooked chard provides 17% and 30%, respectively, of your daily requirements for potassium and magnesium in one cup (145 grams).

Every 0.6-gram daily increase in dietary potassium is linked to a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg drop in DBP in people with high blood pressure. Swiss chard has 792 mg of this significant vitamin in one cup (145 grams).

Magnesium is also necessary for controlling blood pressure. It does this by acting as a natural calcium channel blocker, which prevents calcium from entering heart and artery cells and lowering blood pressure by enabling blood vessels to relax.

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4. Pumpkin Seeds

Despite their diminutive size, pumpkin seeds are incredibly nutritious. They include concentrated amounts of nutrients that are crucial for regulating blood pressure, such as magnesium, potassium, and arginine, an amino acid required for the creation of nitric oxide, which is crucial for relaxing blood vessels and lowering blood pressure.

Additionally demonstrated to be a potent natural treatment for high blood pressure is pumpkin seed oil. According to a study involving 23 women, using 3 grams of pumpkin seed oil daily for six weeks significantly lowered SBP compared to a placebo group.

5. Beans and Lentils

Fiber, magnesium, and potassium are just a few of the minerals found in beans and lentils that help control blood pressure. Eating beans and lentils may help lower high blood pressure levels, according to numerous research.

In comparison to other diets, beans and lentils significantly lowered SBP and average blood pressure in persons with and without hypertension, according to an analysis of 8 trials including 554 participants.

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6. Berries

Berries have a number of remarkable health advantages, including the potential to lower risk factors for heart disease like high blood pressure. Antioxidants, such as anthocyanins, the pigments that give berries their vivid color, are abundant in berries.

Anthocyanins have been demonstrated to raise blood levels of nitric oxide and decrease the synthesis of blood vessel-restricting molecules, which may aid in lowering blood pressure. However, to corroborate these proposed pathways, more human study is required.

Some berries that have been linked to decreasing blood pressure include blueberries, raspberries, chokeberries, cloudberries, and strawberries.

7. Amaranth 

Consuming whole grains, such as amaranth, may help decrease blood pressure. According to studies, eating a diet heavy in whole grains may lower your chance of developing high blood pressure.

An increase in whole grain consumption of 30 grams per day was linked to an 8% lower risk of high blood pressure, according to a study of 28 research.

A whole grain with a high magnesium content is amaranth. A cooked cup (246 grams) provides 38% of the daily recommended intake of magnesium.

8. Pistachios

Pistachios are very nutrient-dense and eating them has been associated with normal blood pressure levels. They include significant levels of potassium and other elements that are crucial for maintaining heart health and controlling blood pressure.

A evaluation of 21 research discovered that pistachio consumption had the strongest impact on lowering both SBP and DBP of all the nuts included in the review.

9. Carrot

Carrots are a staple vegetable in many people’s diets because they are crunchy, sweet, and nourishing. The phenolic chemicals found in high concentrations in carrots, including chlorogenic, p-coumaric, and caffeic acids, relax blood vessels and reduce inflammation, which may help lower blood pressure.

Carrots can be eaten either raw or cooked, although eating them raw may be better for lowering high blood pressure. A study with 2,195 participants aged 40 to 59 discovered a significant relationship between raw carrot consumption and decreased blood pressure.

Another small trial with 17 participants found that drinking 16 ounces (473 mL) of fresh carrot juice every day for three months reduced SBP but not DBP.

10. Celery

A popular vegetable called celery may help lower blood pressure. It contains substances known as phthalides, which could aid in relaxing blood vessels and bringing down blood pressure.

The same study that linked eating raw carrots to lower blood pressure also discovered that eating cooked celery, a typical cooked vegetable, was strongly linked to lower blood pressure.

11. Tomatoes and tomato products

Potassium and the carotenoid pigment lycopene are two of the many nutrients found in abundance in tomatoes and tomato-based products.

Eating foods high in lycopene, such tomato products, may help lessen heart disease risk factors like high blood pressure. Lycopene has been strongly linked to good benefits on heart health.

A study of 21 studies found that eating tomatoes and tomato-related products lowers blood pressure and may lessen your risk of developing heart disease and dying from it.

12. Broccoli

It is well known that broccoli has several health benefits, including those for your circulatory system. For instance, incorporating this cruciferous vegetable into your diet can be a wise move to lower blood pressure.

Flavonoid antioxidants found in abundance in broccoli may help decrease blood pressure by improving blood vessel function and elevating nitric oxide levels in the body.

According to a study including data from 187,453 individuals, those who eat four or more servings of broccoli per week were at a lower risk of developing high blood pressure than those who ingested the vegetable no more than once per month.

13. Greek yogurt

Greek yogurt is a dairy product rich in nutrients and loaded with potassium and calcium, two elements that assist control blood pressure.

According to a study of 28 research, eating 3 servings of dairy per day was linked to a 13% lower risk of high blood pressure, and increasing your daily dairy intake by 7 ounces (200 grams) was linked to a 5% lower risk of hypertension.

14. Herbs and Spices

Powerful chemicals found in some herbs and spices may help lower blood pressure by allowing blood vessels to relax. Animal and human studies have demonstrated the potential for a number of herbs and spices to lower blood pressure, including celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger.

15. Chia and flax seeds

Tiny seeds like chia and flax are bursting with nutrients like potassium, magnesium, and fiber that are crucial for maintaining healthy blood pressure regulation.

35 grams of chiaseed flour per day was observed to lower blood pressure in both medicated and unmedicated participants in a small 12-week research including 26 adults with high blood pressure when compared to a placebo.

Additionally, findings from a meta-analysis of 11 research revealed that consuming flax seeds, particularly when taken in their whole seed form for at least 12 weeks, may help lower blood pressure levels.

FAQs on Best foods to lower blood pressure 

What foods should you eat if you have high blood pressure?

According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.

How can I lower my blood pressure?

As well as dietary measures, the AHA recommends the following tips for lowering blood pressure: Exercise regularly. Learn some strategies for managing stress. Avoid or quit smoking. Reach or maintain a moderate body weight. Work together with a doctor, including taking any medications they recommend.

What berries lower blood pressure?

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects (17). 7. Amaranth Eating whole grains like amaranthmay help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.

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