Here is a list of foods that lower blood pressure. However, before we start with the list, let’s learn a little more about this deadly condition. The blood must maintain a certain pressure in the arteries to properly circulate to all tissues. High blood pressure or hypertension is said to exist when one or both of these conditions:
- Systolic (maximum) pressure exceeds 140 mm Hg.
- Diastolic (minimum) pressure exceeds 90 mm Hg.
High blood pressure does not produce symptoms, but rather slowly deteriorate the arteries and various organs. Foods that lower blood pressure can play an important role in maintaining healthy pressure. The more simply prepared fruits and vegetables are eaten, the lower the hypertension risk.
Nicotine is a vasoconstrictor (contracts the arteries). Because of this, smoking causes an increase in blood pressure that can be detected after only one cigarette.
Foods That Lower Blood Pressure
DIURETIC FOODS: In some cases, these foods can be as effective as medications of diuretic action. Diuretics reduce blood volume by increasing the volume of urine; thus, blood pressure is maintained. Diuretic fruits and vegetables are also rich in potassium, fiber, and antioxidant vitamins, all of which exercise healing power on the cardiovascular system.
FRUIT: Eating large amounts of fresh fruit protects against hypertension. One meal a day consisting of fruit is a healthful habit for those suffering from hypertension, particularly if they are obese.
LEAFY GREEN VEGETABLES: All of these are rich in potassium and magnesium, which protect against hypertension. A salad or a dish of cooked greens without salt a day is an excellent custom for those suffering from hypertension, particularly if they are obese. It has been proven that a vegetarian diet lowers blood pressure.
DEPURANT BROTH: This is a broth with certain vegetables such as onions and celery. It is particularly effective in detoxifying the blood of waste materials that may cause hypertension and other chronic diseases. One half to one liter of this broth is drunk throughout the day in place of water.
LEGUMES: Legumes contain potassium, magnesium, and calcium, which are minerals that help control blood pressure and void hypertension. They also contribute to high fiber and very low sodium.
CELERY: Despite containing a certain amount of sodium, celery is a vasodilator and diuretic, and therefore appropriate for high blood pressure.
SQUASH: This is one of the richest foods in potassium and one of the lowest in sodium. Those with hypertension may eat squash daily as it is considered a very heart-friendly food.
GARLIC: Garlic is a vasodilator (dilates the arteries) and a hypotensor (lowers blood pressure), although it is necessary to eat a certain amount (several cloves) to achieve this effect.
GUAVA: It has been shown that a few guavas a day effectively reduce blood pressure moderately.
PEAR: Because of their diuretic action and richness in potassium, pears are among the most effective fruits on the list of foods that lower blood pressure.
GRAPEFRUIT: This is effective in protecting the arteries; it is diuretic and improves blood fluidity, which makes it a great addition to the list of foods that lower blood pressure.
MILK WHEY: Milk whey is nutritious and an effective depurant. As a result, it is used in hypertension treatments and for other chronic diseases.
FIBER: The more fiber in the diet, the lower the risk of hypertension.
POTASSIUM: A potassium-rich diet protects against hypertension and its negative consequences. Plant-based foods are the richest in potassium.
CALCIUM: Calcium deficiency can lead to hypertension. Dairy products are a good source of this mineral, but so are some plant-based foods such as legumes, nuts, broccoli, and cabbage.
MAGNESIUM: Magnesium deficiency predisposes to hypertension. Nuts, legumes, and wheat germ are all good foods that lower blood pressure. They’re also great sources of magnesium.
FISH OIL: Fish oil supplements can contribute to a reduction in hypertension due to their richness in omega-3 fatty acids. However, it has been shown that they can increase cholesterol, particularly when used by hypertension patients. As a result, they must be used sparingly.
Frequently Asked Questions
How important is the diet for controlling blood pressure?
To control blood pressure, one’s diet is crucial. According to studies, changing one’s food can have the same effect on blood pressure as certain drugs. Heart disease, stroke, and other major health problems can be prevented if one keeps their weight and blood pressure in a reasonable range.
What dietary changes can lower blood pressure?
Focus on:
1. Reducing sodium (salt): Aim for less than 2,300mg daily, ideally <1,500mg. Choose fresh foods over processed, read labels, and limit added salt while cooking.
2. Consuming a diet rich in fresh produce: Try to get in a minimum of five servings every day. They aid in blood pressure reduction due to their high potassium, magnesium, and fiber content.
3. Choosing whole grains over refined grains: Because of their more significant vitamin and fiber content, whole grains can help keep blood pressure in check.
4. Limiting saturated and trans fats: These lipids can increase cholesterol and lead to hypertension when consumed as fried foods, processed snacks, and fatty meats.
5. Adding healthy fats: Nuts, seeds, avocado, and olive oil. They contain beneficial fats that improve heart health and may lower blood pressure.
Are there specific diets recommended for blood pressure control?
Dietary Approaches to Stop Hypertension, abbreviated as DASH.”, is a tried-and-true method for lowering blood pressure levels. It restricts red meat, sugar, and saturated fat while promoting a diet rich in fruits, veggies, whole grains, and low-fat dairy. If you would like more specific guidance, you can speak with a certified dietitian or look at some examples of DASH meal plans online.
Can I control blood pressure with diet alone?
Dietary changes may be enough for some people with mildly elevated blood pressure. However, medication is likely necessary if your blood pressure is higher or doesn’t respond adequately to diet alone. It’s crucial to follow your doctor’s recommendations for both diet and medication.
What are some quick tips for incorporating dietary changes?
1. Make more of your meals at home with seasonal produce.
2. Include some fresh produce in each meal and snack.
3. Swap out sugary drinks for plain water or unsweetened Chai.
4. Choose lean protein sources like fish, beans, and chicken.
5. Limit processed foods and fast food.
6. Read food labels to choose options with less sodium and saturated fat.
DISCLAIMER: Any and all content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia Of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia Of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 88.
National Heart, Lung, and Blood Institute (NHLBI):
- High Blood Pressure: https://www.nhlbi.nih.gov/)
- DASH Eating Plan: https://www.nhlbi.nih.gov/sites/default/files/publications/WES10-DASH-OverviewGuide.pdf)
American Heart Association (AHA):
- Dietary Recommendations for Healthy Blood Pressure: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet
- Understanding Blood Pressure Readings: https://www.heart.org/en/health-topics/high-blood-pressure
Mayo Clinic:
- High Blood Pressure: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
- Dietary Changes for High Blood Pressure: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
Additional Resources:
- The National Institute of Health’s Dietary Approaches to Stop Hypertension (DASH) Eating Plan: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110
- The American College of Cardiology’s Guide to Preventing High Blood Pressure: https://www.ahajournals.org/doi/full/10.1161/HYP.0000000000000065
Last update on 2024-04-17 / Affiliate links / Images from Amazon Product Advertising API