Here is a list of foods that lower blood pressure. However, before starting with the list, let’s learn more about this deadly condition. The blood must maintain pressure in the arteries to circulate to all tissues properly. 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 slowly deteriorates the arteries and various organs. Foods that lower blood pressure can be important in maintaining healthy pressure. The more simply prepared fruits and vegetables eaten, the lower the risk of hypertension.
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 urine volume; thus, blood pressure is maintained. Diuretic fruits and vegetables are also rich in potassium, fiber, and antioxidant vitamins, exercising 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: 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 broth has 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, minerals that help control blood pressure and prevent hypertension. They also contribute to high fiber and very low sodium.
CELERY: Despite containing some 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, which 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 fruit effectively protects the arteries, is diuretic, and improves blood fluidity, making 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 good foods that lower blood pressure. They’re also great sources of magnesium.
FISH OIL: Fish oil supplements can reduce hypertension due to their richness in omega-3 fatty acids. However, they can also increase cholesterol, particularly when used by hypertension patients. As a result, they must be used sparingly.
DISCLAIMER: Any 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.
- High Blood Pressure: https://www.nhlbi.nih.gov
- DASH Eating Plan: https://www.nhlbi.nih.gov/sites/default/files/publications/WES10-DASH-OverviewGuide.pdf
- 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
- 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
- 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