In this article, we will discuss foods that lower blood pressure. High blood pressure, which is a very common health issue nowadays is also termed as hypertension. Hypertension is the main reason for strokes and heart attacks. If your blood pressure reading is 140/90mm Hg or higher than it, then it is considered as high blood pressure. Usually, it doesn’t show any kind of serious symptoms and hence termed as “silent killer” . Therefore, it is very dangerous for your health if not treated appropriately.
As per the studies done by the Centers for Disease Control and Prevention, one out of three adults is affected by the hypertension or blood pressure in the United States. Thus, it is a very serious concern. There are so many reasons which can cause high blood pressure. The causes include genetic disorders, excessive stress, inactive lifestyle, consumption of alcohol beverages, obesity, smoking and excess use of salt in your diet.
To keep your blood pressure controlled, you need to manage and control the risk factors. Keep monitoring your high blood pressure readings regularly. Make a healthy diet plan which is rich in antioxidants and has low saturated fat content to keep control on your blood pressure. You also need to make sure that you are following the medication as prescribed by your doctor without any fail and keep tracking the blood pressure readings regularly.
List of Foods that Lower Blood Pressure:
1.) Lemons to Lower Blood Pressure
Lemon, citrus fruit is rich in antioxidant components. It also contains Vitamin C which helps you to control high blood pressure. It neutralizes the free radical damaging effects. The regular consumption of lemon is very useful in treating hypertension.
It helps to lower your high blood pressure to normal, it trims down the level of high cholesterol and enhances the health of your heart. Lemon also decreases the effects of sodium as it contains high potassium contents and helps you to control the high blood pressure problem. Thus it is considered one of the best foods that lower blood pressure. As per the studies done by the journal of nutrition and metabolism, regular consumption of lemons and walking helps lower your high blood pressure level in a very effective way.
Directions:
- Take one cup of warm water mixed with the juice of half fresh lemon slice every morning before you go for the breakfast (empty stomach).
- We recommend you not to add any sugar or salt to it for better results.
2.) Garlic to Reduce Blood Pressure
Garlic is one of the foods that lowers blood pressure. It helps to stimulate the rising of nitric oxide which results in calming down the blood vessels. Also, it lowers your blood pressure level. Garlic and its contents are very useful in the treatment of high blood pressure problem, mainly the systolic blood pressure.
Plus, According to the studies done by BMC Cardiovascular disorders, the use of garlic is very effective in treating hypertension, which helps you to reduce the level of high blood pressure to normal.
Directions:
- Garlic helps to reduce cholesterol, improves blood circulation process and prevents heart diseases like strokes and heart attacks.
- You should eat two to three cloves of raw garlic empty stomach before you go for your breakfast daily.
- You can also opt for garlic supplement, but not without consulting your doctor. Consulting your doctor is important before using any kind of garlic supplement
3.) Bananas to Lower High Blood Pressure Naturally
Having one or two bananas daily reduces blood pressure level. Banana is a rich source of potassium which helps in reducing the effect of sodium and controls blood pressure. The daily consumption of food items rich in potassium helps to prevent the risk of heart diseases and stroke.
As per the studies published in the journal of the American Heart Association, the increased consumption of food items rich in potassium works in the same way as potassium chloride works and it helps to reduce the level the high blood pressure effectively. Therefore, it is one of the foods that lower blood pressure.
Directions:
- You can add bananas in your breakfast with oatmeal or cereal.
- You also can keep bananas in your office bag as an easy, healthy and quick snack for the day as you don’t need to do any kind of preparation for it.
4.) Olive Oil (Extra Virgin) to Control Blood pressure
Another food that lower blood pressure is olive. The extra virgin olive oil contains ‘polyphenols’ and monounsaturated fatty acid, which help improves the health of your heart. Polyphenols is an antioxidant, which reduces the blood pressure level and protects LDL cholesterol from oxidation.
Archives of internal medicine published a study, according to which using extra virgin olive oil lowers the daily required dosage of antihypertensive drugs.
Directions:
- You can use extra virgin olive oil in baking or cooking.
- Use of extra virgin olive oil to make dips or salad dressings is also effective and works in the same way.
5.) Tomatoes to Reduce High Blood Pressure
Tomatoes are very helpful in fighting free radicals. The vegetable works as an antioxidant as it contains carotenoids and lycopene. These antioxidants help you to protect from free radicals. It also reduces the chances of heart-related problems. Moreover, it is very effective in controlling high blood pressure according to the studies by specialists.
As per the study published in the American Heart Journal, the regular intake of 250 mg of tomato extracts helps in reducing diastolic and systolic blood pressure very effectively. Tomatoes are a rich source of potassium which drains out the sodium and helps to decrease blood pressure
Directions:
- Include a cup of fresh tomatoes in your diet daily.you can use it as a salad, soups, or as a stuffing in sandwiches.
- Do not eat canned tomatoes , you should use fresh tomatoes in the treatment process.
6.) Blueberries Foods to Lower Blood Pressure
Blueberries are a rich source of flavonoids also known as anthocyanins. This component helps prevent high blood pressure or hypertension. The antioxidants present in these berries help you to develop and retain artery flexibility which controls the blood pressure level
According to a study published in the journal American Society for Nutrition, the anthocyanins prevents and controls hypertension. Thus blueberries are one of the best foods that lower blood pressure.
Directions:
- You can add blueberries to your smoothies, cereal, dessert or you can go for frozen blueberries as they are an easily available item and helpful in lowering your blood pressure.
7.) Beets to Lower Blood Pressure
According to researchers at Queen Mary University (London), juice of beetroot helps in reducing blood pressure. It contains the nitrate which is very useful in controlling hypertension diseases disorders.
The nitrate content in beetroot changes into nitrites and afterward into nitric oxide gas. This conversion helps expand the arteries and reduce the blood pressure readings. It is also very useful in reducing the stroke risks, heart attack and several serious cardiovascular-related problems.
Directions:
- You can go for a glass of fresh beetroot juice or you can add into your favorite salad and soup daily to decrease the risk of strokes and to normalize the blood pressure level.
8.) Spinach for Reducing Blood Pressure
Spinach contains nitrate, magnesium, potassium, folate and antioxidants, which helps to reduce the high blood pressure or hypertension. As per the study published in the journal of the nitric oxide society, the consumption of vegetables which are rich in nitrate, like spinach is helpful in reducing pulse pressure and systolic blood pressure and it has potential to improve your cardiovascular health.
Directions:
- You can add spinach to your diet as soup, salad, and smoothies. You also can cook the spinach leaves slightly and have it as a side dish with your meals.
9.) Celery to Lower Blood Pressure
It contains potassium which helps in controlling the blood pressure. Celery consists of a phytochemical known as 3-N-Butylphthalide which settle down the tissues of artery walls and increases a flow of blood. This process helps to reduce high blood pressure. Therefore, celery is one of the foods that lower blood pressure.
According to a study published in a journal of medicinal food, celery seed extracts can be helpful in the chronic treatment of rising blood pressure as it has anti-hypertensive qualities.
Directions:
- You can add celery to your soup or salad.
- To get better health results you should go for four celery stalks a day.
10.) Potatoes for High Blood Pressure Treatment
It contains minerals like magnesium and potassium which helps to cure hypertension or high blood pressure. Potatoes are a rich source of phytochemicals and it helps in reducing the blood pressure level very effectively.
According to a study done by researchers at the University of Scranton (Pennsylvania) the department of chemistry, people who are suffering from obesity and hypertension. Thus, it is considered as one of the foods that lower blood pressure. Also, they are very useful in reducing diastolic and systolic blood pressure, especially the purple potatoes.
Directions:
- You can bake or boil potatoes to eat,without adding any add-on to it like butter,sour cream,salt or margarine etc.
- For best results, you should go for the purple potatoes.
