Women health

15 best foods for high blood pressure

High blood pressure can be reduced dramatically by altering one's diet. Certain meals have been demonstrated to lower blood pressure in the short and long term, according to research.

High blood pressure, often known as hypertension, affects one in every three people in The United States.

Medications, dietary changes and other lifestyle adjustments can all help to lower blood pressure while also lowering the risk of complications. A person's risk of heart disease, stroke, and renal disease increases when their blood pressure is high.

We will explore foods that can help lower blood pressure and present scientific evidence in this article.

Several studies have discovered that certain foods can help to decrease high blood pressure. We'll look at which foods are effective and how to include them in a healthy diet.

1. Berries

Anthocyanins, which are found in blueberries and strawberries, can help lower blood pressure.

Anthocyanins, a kind of flavonoid is antioxidant chemicals found in blueberries and strawberries.

More than 34,000 persons with hypertension participated in a comprehensive study done by researchers.

They discovered that those who consumed the most anthocyanins — primarily from blueberries and strawberries — had an 8% lower risk of high blood pressure than those who consumed the least.

After a meal, consume berries as a snack or a sweet treat or add them to smoothies and oatmeal.

2. Bananas

Bananas are high in potassium, a mineral that aids in the treatment of hypertension. A medium-sized banana has around 422 milligrams of potassium. Potassium from a reliable source.

Potassium, according to the American Heart Association, lowers the effects of salt and relieves tension in blood vessel walls.

Adults should strive for a daily potassium intake of 4,700 milligrams (mg). Potassium-rich foods also include:

  1. Avocado
  2. Melon cantaloupe with honeydew
  3. Halibut
  4. Mushrooms
  5. Potatoes with a sweet taste
  6. Tomatoes
  7. Tuna
  8. Beans

Potassium should be discussed with a doctor if you have kidney illness, as too much can be dangerous.

3. Beets

Beet juice has been shown to lower blood pressure in both the short and long term.

People with hypertension who drank 250 milliliters (approximately 1 cup) of red beet juice every day for four weeks had decreased blood pressure, according to a study published in 2015. Within 24 hours, the researchers detected some good results.

The participants in this study exhibited an average decline in blood pressure of roughly 8/4 millimeters of mercury after drinking 1 cup of beet juice every day (mm Hg). This modification moved many people's blood pressure back into the normal range. A single blood pressure medicine lowers blood pressure by 9/5 mm Hg on average.

The fall in blood pressure was attributed to the high quantities of inorganic nitrate found in beets, according to the researchers.

Drinking a glass of beet juice every day, adding beets to salads, or preparing vegetables as a healthy side dish could all help. Products made from beetroot juice can be purchased online.

4. Dark chocolate

This sweet delicacy has the potential to decrease blood pressure. According to an analysis of 15 studies, cocoa-rich chocolate lowers blood pressure in persons who have hypertension or prehypertension.

Choose high-quality chocolate with at least 70% cocoa content and eat a single square, or a piece of around 1 ounce, per day.

Dark chocolate is available to buy online in a variety of flavors.

5. Kiwis

According to the findings of one study, a daily serving of kiwi can lower blood pressure in those with mildly elevated levels.

The effects of apples and kiwis on patients with somewhat high blood pressure were compared by the researchers.

They discovered that eating three kiwis a day for eight weeks reduced both systolic and diastolic blood pressure more significantly than eating one apple a day for the same time period. The authors believe that the bioactive compounds in kiwis are to blame for the decrease.

Kiwis are also high in vitamin C, which has been shown to considerably lower blood pressure in those who took 500 mg of the vitamin every day for 8 weeks.

Kiwis are very simple to incorporate into meals and smoothies.

6. Watermelon

Citrulline, an amino acid found in watermelon may aid in the management of high blood pressure.

Citrulline aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes artery flexibility. These effects help to improve blood flow, which can help to control high blood pressure.

Watermelons the extract decreased blood pressure in the ankles and brachial arteries in persons with obesity and prehypertension or mild hypertension in one research. The primary artery in the upper arm is the brachial artery.

Animals fed a diet high in watermelon had superior heart health, according to researchers. In one study, mice who drank a watermelon juice solution had 50% less plaque in their arteries than mice who did not.

The mice that drank the solution also had 50% lower levels of low-density lipoprotein cholesterol, which is commonly referred to as bad cholesterol, and they gained 30% less weight than the control mice.

Add watermelon to salads and smoothies to increase your intake, or try a chilled watermelon soup.

7. Oats

Beta-glucan, a type of fiber found in oats may help lower blood cholesterol levels. According to certain studies, beta-glucan may also help to decrease blood pressure.

According to a study of 28 studies, increasing the beta-glucan fiber diet can lower both systolic and diastolic blood pressure. This fiber is also found in barley.

Start the day with a bowl of oatmeal, or texture beef, or vegetarian burger patties with rolled oats instead of breadcrumbs.

Oats can be ordered from the comfort of your own home.

8. Green vegetables

Nitrates, which are abundant in leafy green vegetables, aid with blood pressure control. According to some studies, eating 1–2 servings of nitrate-rich veggies per day can lower blood pressure for up to 24 hours.

Leafy greens include the following:

  1. Cabbage
  2. Greens with collards
  3. Fennel
  4. Lettuce
  5. Greens with a mustard flavor
  6. Spinach
  7. Chard (Swiss chard)

Stir spinach into curries and stews, sautéed Swiss chard with garlic for a delightful side dish, or bake a batch of kale chips to get your daily dose of greens.

9. Garlic

Garlic consumption raises nitric oxide levels in the body.

Garlic is an antibacterial and antifungal food that is grown naturally. Allicin, the principal active component, is typically credited with health benefits.

Garlic appears to stimulate the body's synthesis of nitric oxide, which helps smooth muscles relax and blood vessels expand, according to some research. Hypertension can be reduced by making these modifications.

Garlic extract was found to lower both systolic and diastolic blood pressure in hypertensive patients in one research.

Many savory dishes, such as stir-fries, soups, and omelets, benefit from the addition of garlic. Using garlic instead of salt can help to improve heart health even further.

10. Foods Fermented

Probiotics, which are beneficial microorganisms that play a crucial role in gut health, are abundant in fermented meals. According to a study of nine studies, eating probiotics can have a minor influence on high blood pressure.

When study participants ingested the following foods, the researchers reported that their effects were amplified:

  1. A variety of probiotic bacterium species
  2. Taking probiotics on a regular basis for more than 8 weeks
  3. Every day, at least 100 billion colony-forming units are produced.

The following are some fermented foods to incorporate into your diet:

  1. Yogurt that is made from natural ingredients
  2. Kimchi
  3. Kombucha
  4. Vinegar made from apple cider
  5. Miso
  6. Tempeh

Some people prefer to take daily probiotic supplements that are concentrated. Probiotic supplements can be purchased on the internet.

11. Pulses such as lentils and other pulses

Lentils are an important part of many people's diets all around the world since they are a good source of vegetarian protein and fiber.

Researchers studying the effects of a pulse-rich meal on rats revealed lower blood pressure and cholesterol levels in 2014. Pulses, such as beans, peas, lentils, and chickpeas, accounted for 30% of the rats' diet.

Lentils can be used in a variety of ways. Many people use them to add bulk to salads, stews, and soups as a vegetarian alternative to minced beef. Lentils are available for purchase online in a variety of varieties.

12. Yogurt made from natural ingredients

Yogurt has been linked to a lower risk of high blood pressure in women, according to the American Heart Association.

When compared to similarly aged women who rarely ate yogurt, the researchers discovered that middle-aged women who had five or more servings of yogurt per week over 18–30 years had a 20% lower risk of hypertension.

The men in the study did not appear to benefit in the same way, although their yogurt consumption was lower.

It's worth noting that this study was supported by the National Dairy Council in the United States.

Yogurts that aren't sweetened, such as natural or Greek yogurt, provide additional health benefits. For a healthy snack or dessert, combine them with fruit, almonds, or seeds.

13. Pomegranates

According to the findings of a 2012 study, drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term. The antioxidant content of the fruit was blamed by the researchers for this impact.

Although you may eat pomegranates whole, some people prefer the juice. When purchasing pomegranate juice in a can, make sure there is no added sugar.

 14. Cinnamon

Cinnamon may also help lower blood pressure, at least temporarily.

Cinnamon reduced short-term systolic blood pressure by 5.39 mm Hg and diastolic blood pressure by 2.6 mm Hg, according to a review of three studies. More research, however, is required.

As an alternative to sugar, sprinkle cinnamon over oatmeal or freshly cut fruit to add it to your diet. Cinnamon can be purchased in a variety of formats.

15. Pistachios

Pistachios are a healthy nut that may help to lower blood pressure.

According to one study, incorporating pistachio nuts in a moderate-fat diet can help lower blood pressure during stressful times. This could be due to a chemical in the nuts that relaxes blood arteries.

This the small-scale study was supported by the California Pistachio Commission of Fresno and the American Pistachio Growers.

Other nuts, such as almonds, have been proven to have a comparable impact in other investigations.

Foods to stay away from

While some foods can help with hypertension, others can cause significant blood pressure increases.

High blood pressure can be avoided or reduced by avoiding the following:


Sodium has the ability to drastically increase blood pressure. According to the findings of a 2013 review, cutting salt intake by 4.4 grams daily decreased systolic and diastolic blood pressure significantly.


Caffeine in coffee, tea, cola, and energy drinks can cause blood pressure to increase for a brief period of time.

According to a study of five studies, drinking up to 2 cups of strong coffee over 3 hours will raise both systolic and diastolic blood pressure.

These data do not support the notion that coffee raises blood pressure or increases the risk of cardiovascular disease over time.


Moderate red wine consumption may have some health benefits, but bigger doses of alcohol might produce dangerously high blood pressure.

Heart failure, stroke, cancer, and obesity are all linked to heavy alcohol consumption.


Hypertension can be reduced by following a healthy diet and leading a healthy lifestyle.

Fruits, vegetables, cereals, almonds, lentils, herbs, and spices are among foods that may help to decrease blood pressure.

To manage hypertension and promote overall health, include these foods in a well-balanced diet and get enough exercise.

Pistachios can be eaten straight, tossed into salads, or blended into pestos. Nuts that haven't been salted are healthier and can be found online.


Dash Diet Cookbook For Beginners: A complete 4-Weeks Dash Diet Meal Plan to Lose Weight and Quick to Lower Your Blood Pressure Kindle Edition


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