Top Twelve Blood Pressure Lowering Foods

Including blood pressure-lowering foods to your diet is the most effective and natural treatment approach to control high blood pressure. Following other lifestyle modifications along with diet can boost up the effects.

Research suggests that a diet high in fiber, low to moderate fats, rich in potassium, calcium, and magnesium is a proven dietary pattern to beat hypertension.

Here are the top twelve magical foods that can significantly reduce high blood pressure naturally. They contain good amount of blood pressure lowering elements.

1. Apples

Apples are rich in potassium and polyphenols. American Heart Association found that potassium is beneficial in managing high blood pressure.

Apples also contain a soluble fiber called pectin. Being low in calories and high in fiber, apple ideally fits as a snack.

Eating an apple with peel between meals keeps you full for hours and thus helps in weight management. People who have normal BMI are less likely to develop hypertension and its associated risks.

2. Oranges, Grapefruit and Lemons

The potassium, calcium, magnesium, and vitamin C content of citrus fruits make them powerful blood pressure lowering foods.           

Research suggested that drinking two glasses of orange or grapefruit juice daily for 12 weeks has a remarkable reduction in systolic blood pressure in pre-hypertensive and stage-1 hypertensive patients. But persons who are obese or diabetic should avoid taking juice regularly.   

Studies also demonstrate the positive effects of lemon intake with a walk on systolic blood pressure.

3. Bananas

Banana is rich in potassium which is a vital nutrient to control hypertension. Potassium flushes out excess sodium from body through urine. It also reduces the effects of sodium on the body.

People with multiple diseases should talk to a health professional before adding any food to their diet.

4. Sweet Potatoes

Sweet potatoes, called yams also, contain plenty of potassium and magnesium. Both of these minerals have powerful blood pressure lowering effects.  

Sweet potatoes topped with cinnamon and extra virgin olive oil have more positive effects on blood pressure reading.

5. Carrot, Tomato and Beet Juice

Heart-friendly nutrients in carrot, tomato, and beetroot juice make it a magic drink to lower blood pressure.

Drinking 1 glass of this unsalted juice every day shows a remarkable reduction in systolic and diastolic blood pressure.  

6. Garlic

Garlic contains a compound called allicin. Allicin helps to reduce blood pressure. It does this by increasing the regulation of nitric oxide and production of hydrogen sulfide.

Garlic can be consumed raw or in supplemental form. Garlic supplements are as effective as blood pressure-lowering medications.

7. Green Leafy Vegetables

Studies show that moderate to high intake of leafy greens is inversely related to blood pressure. Nitrate found in these vegetables reduces the chances of hypertension and some cardiovascular diseases.

Nitrate rich leafy greens are following:

• Spinach
• Lettuce
• Arugula
• Cabbage
• Parsely

It is recommended to consume at least 1 cup of leafy greens for beneficial effects on heart health.

8. Eggs

Eggs are often touted as blood pressure-raising food. But according to the American journal of hypertension, a protein-rich diet can keep blood pressure in a normal range. Eggs are the best lean source of protein. The healthy nutritional profile of eggs also helps manage your weight.

Cholesterol in egg yolk does not have any significant effect on blood cholesterol. Just be careful of the extra toppings such as table salt.

Adding a handful of green leafy vegetables to the egg can boost up the blood-pressure-lowering effects.

If you have high blood pressure with high cholesterol, then eating only egg white is useful.

9. Plain Low fat Yogurt

Yogurt is another excellent blood pressure lowering food. Calcium, magnesium, and protein can help reduce blood pressure indirectly.

 You can take yogurt as a snack or in any of your main meals. Choose plain yogurt that is low in fats and sugar. Yogurt is also rich in probiotics which have moderate effects on high blood pressure.

Yogurt also helps to control your weight. People who are in the healthy weight range are less likely to have the risks of heart diseases.

10. Kidney Beans and Lentils

Beans and lentils confer blood pressure lowering effects due to their high potassium and magnesium content.

They are also a good source of vegetarian protein and fiber. Eating beans and lentils keep you satisfied, thus promoting weight loss. They also improve heart health.

Canned beans may be a source of added sodium and sugar which may raise blood pressure. So, dried beans or no salt added canned beans are the way to reduce blood pressure.

11. Whole Oats

Eating a bowl of whole oats every day for breakfast is an effective dietary treatment to beat hypertension.

Steel-cut oats and rolled oats are less processed and high in soluble fiber. They also contain plenty of magnesium, potassium, and calcium. The combined effect of these nutrients helps drop your systolic and diastolic blood pressure reading. They also keep cholesterol in check.

On the other hand, instant oats are highly processed and low in fiber. So, they don’t have enough healthful properties.

12. Pistachios and Almonds

Pistachios and almonds are rich in healthy fats, vitamins, and minerals. These nuts have been advocated as excellent blood pressure lowering foods.

Try them unsalted and in moderation. You can take nuts first thing in the morning, between meals as a snack or as a topping on cereals.