Top 10 Foods to Naturally Lower Blood Pressure

Hypertension, or high blood pressure, is the most prevalent avoidable risk factor for heart disease.

Over 1 billion individuals worldwide have high blood pressure, which is defined as systolic blood pressure of 130 mm Hg or more, diastolic blood pressure of greater than 80 mm Hg, or both.

Blood pressure medications, such as angiotensin-converting enzyme inhibitors, are routinely used to lower blood pressure. However, lifestyle adjustments, including dietary changes, can help drop blood pressure to normal levels naturally and lessen the risk of heart disease.

All patients having high blood pressure, especially those using blood pressure prescriptions, should follow a nutritious and heart-healthy diet.

A healthy diet is vital for dropping blood pressure and maintaining ideal levels. Studies have shown that including certain foods in your diet, mainly those high in key minerals like potassium and magnesium, lowers blood pressure.

Stick around until the end to find out the worst food that causes your blood pressure to rise

Foods to Lower Blood Pressure:

No. 10: Citrus fruit.

Citrus fruits, such as grapefruit, lemons, and oranges, significantly reduce the pressure of blood. They’re full of vitamins, minerals, and plant chemicals, which will help keep your heart healthy by reducing risk factors for heart disease, including high blood pressure.

A 5-month study of 101 Japanese women published by the Prefectural University of Hiroshima found that daily lemon juice consumption along with walking was substantially connected with lower SBP, which the researchers attributed to the citric acid and flavonoid content of lemons.

Grapefruit and orange juice have also been demonstrated in a study by Marshall University, USA, to help lower blood pressure. However, grapefruit and grapefruit juice can interact with common blood-pressure-lowering drugs, so check with your doctor before including this fruit in your diet.

No 9: Salmon and other fatty fish.

Fatty fish are high in omega-3 fats linked to improved heart health. These fats will help lower blood pressure by decreasing inflammation and blood-vessel-constricting chemicals known as oxylipins.

Diets of high omega-3-rich fatty fish have been associated with reduced blood pressure readings in studies.

A study of 2,036 healthy persons by Wolters Kluwer Health, Inc. discovered that those with the greatest amounts of omega-3 fats in their blood had significantly lower SBP and DBP than those with the lowest levels of these fats. Higher consumption of omega-3 fatty acids has also been linked to a decreased incidence of hypertension.

No 8: Swiss chard.

Swiss chard is a leafy vegetable that is high in minerals that help regulate blood pressure, such as potassium and magnesium. One cup (145 grams) of cooked chard provides 17% of your daily potassium and 30% of your daily magnesium needs.

Every 0.6-gram increase in dietary potassium per day is connected with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP in people with high blood pressure. One cup of Swiss chard has 792 mg of this essential vitamin.

Magnesium is also necessary for blood pressure control. It lowers blood pressure in various ways, including acting as a natural calcium blocker, preventing calcium from entering the heart and arterial vessels allowing blood veins to relax.

No 7: Pumpkin seeds.

Pumpkin seeds will be small, but they carry a nutritional punch.

They are a rich supply of nutrients crucial for blood pressure regulation, including magnesium, potassium, and arginine, an amino acid required for the generation of nitric oxide, which is required for blood vessel relaxation and blood pressure decrease.

Pumpkin seed oil has also been found to be an effective natural treatment for high blood pressure.

No 6: Unsweetened yogurt.

A new study by Kanazawa University found that yogurt improves blood pressure in those with hypertension. This is due to its high levels of minerals calcium, potassium, and magnesium, all of which are known to help control blood pressure.

Look for natural and Greek yogurts that are unsweetened and can be combined with fruits, seeds, and nuts for a nutritious breakfast or snack.

Probiotics lower the pH level in the colon, which helps the stool move faster through it.

Constipation increases with age and often coexists with cardiovascular risk factors. In addition, strain in stool causes blood pressure rise, which can trigger cardiovascular events such as congestive heart failure, arrhythmia, acute coronary disease, and aortic dissection.

No 5: Beans with lentils

Fiber, magnesium, and potassium are all minerals found in beans and lentils that help manage blood pressure. Several studies have found that eating beans and lentils can help decrease blood pressure.

An analysis of eight pieces of research involving 554 participants by St. Michael’s Hospital found that when beans and lentils were substituted for other diets, they significantly reduced SBP and average blood pressure levels in adults with and without hypertension.

No 4: Carrot

Carrots are a popular vegetable in many people’s diets because they are crunchy, sweet, and healthy. Carrots include phenolic chemicals such as chlorogenic, p-coumaric, and caffeic acids, which helps in relaxing blood vessels and decreasing inflammation, potentially lowering blood pressure.

Although carrots will be eaten raw or cooked, eating them raw will be more helpful in lowering blood pressure. Imperial College London’s research of 2,195 participants aged 40 to 59 discovered that eating raw carrots were strongly connected with reduced blood pressure readings.

No 3: Beets

Beets and beet greens are highly nutritious, and consuming them will aid in maintaining good blood pressure levels. They have a high concentration of nitrates, which help relax blood vessels and will reduce blood pressure.

According to some studies, including beets and beet derivatives in your diet will help encourage healthy blood pressure levels.

A 2-week research in 24 persons with high blood pressure, for example, by Isfahan University of Medical Sciences discovered that drinking both 8.4 ounces of beet juice and 8.8 ounces of cooked beets significantly decreased blood pressure; however, the beet juice was more effective.

No 2 Chia and flax seeds.

Chia and flax seeds are small yet rich in minerals necessary for good blood pressure management, such as potassium, magnesium, and fiber.

A 12-week trial of 26 patients with high blood pressure by the Federal University of Paraiba revealed that taking 35 grams of chia seed flour per day reduced blood pressure in both medicated and unmedicated people, compared to a placebo group.

Furthermore, a review of 11 research by Menzies Health Institute Queensland found that consuming flax seeds will help decrease blood pressure levels, particularly when ingested in whole seed form for 12 weeks or longer.

No 1 Spinach

Spinach, like beets, is rich in nitrates. Also, it’s substantial in antioxidants, potassium, calcium, and magnesium, making it ideal for persons with high blood pressure.

In a St. Michael’s Hospital study of 27 persons, those who took 16.9 ounces of high nitrate spinach soup every day for 7 days had lower SBP and DBP than those who received low nitrate asparagus soup.

The spinach soup also reduces arterial stiffness, aiding blood pressure reduction and heart health.

What foods to Avoid eating:

We’ve discussed how to lower blood pressure by eating right. But what foods should you skip if you have hypertension? So here are some foods that raise blood pressure quickly or over time.

Fatty meats and processed meats such as hot dogs and sausage

Salted snacks like pretzels and potato chips

Canned soups and vegetables

Dried soup mixes

Deli meat

Fast food



Whole-milk dairy products

Condiments like ketchup, salad dressing

Pickled food in brine

Boxed mixes for rice, pasta, and potatoes

Consume them carefully or try to avoid them altogether for lower blood pressure. Instead, try out some of the foods we mentioned in the article

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