The 30 Best Natural Foods to lower high Blood Pressure

Introduction

There are many natural foods that can help to lower high blood pressure.

One of the best ways to lower high blood pressure is by eating a balanced diet.This means eating a variety of foods that contain different nutrients and minerals.

Some of the best natural foods to lower high blood pressure include fruits, vegetables, whole grains, and legumes.

Some particular nutrients that have been shown to lower blood pressure are magnesium, potassium, and calcium.

These nutrients work together to support blood flow and overall heart health.

Whenever you eat natural foods, make sure to drink plenty of water to ensure that your body gets the fluids it needs.

Too much salt intake can also contribute to high blood pressure. Avoid too many processed foods, which are often high in sodium and additives.

Instead, stick to whole, unprocessed foods for a healthier diet.

What is Hypertension?

High blood pressure is a serious health condition that can lead to heart disease, stroke, and kidney failure.

It is caused by an increase in the amount of blood circulating in the body.

What are the causes of high blood pressure?

In many cases, it is not known what causes hypertension. It is often the result of underlying medical conditions.

When the elevated pressure isn’t caused by another condition or disease, it is known as primary or essential hypertension.

If an underlying condition like chronic kidney disease is the cause of increased blood pressure, that’s called secondary hypertension.

Some common causes of hypertension include:

  • Obesity
  • Insulin resistance
  • High salt intake
  • Excessive alcohol consumption
  • Being sedentary can lead to high blood pressure
  • Smoking

 

Secondary hypertension can be caused by a number of things.

Chronic Kidney Disease: Without enough kidney function, the body becomes more prone to high blood pressure and has a higher risk of chronic kidney disease. This can also lead to hypertension.

What are the other conditions that can lead to hypertension?

  • Congenital adrenal hyperplasia
  • Hyperthyroidism
  • Hyperparathyroidism
  • Pregnancy
  • Sleep apnea
  • Obesity
  • Diabetes
  • Pheochromocytoma
  • Cushing’s syndrome

What are the risk factors of hypertension?

It’s important to be aware of these risk factors:

1. Having a family history of high blood pressure.

2. Age: Blood pressure increases with age as the arteries narrow, making it more difficult for blood to easily flow.

Those over 65 years of age are at a higher risk of developing hypertension.(1)

3. Race: Some races are more likely to have hypertension than others.

African Americans have a higher risk of hypertension than other races, for example. (2)

4. Weight: People that are obese are mostly prone to high blood pressure.

Drinking alcohol and smoking tobacco can increase blood pressure.

5. Sex: As reported in a 2018 review, males are more likely to develop hypertension than females. However, this is only until after females reach menopause. (3)

6. Existing Health Conditions such as Cardiovascular disease, Diabetes, Chronic Kidney Disease, and High Cholesterol levels can lead to Hypertension.

Signs and Symptoms of Hypertension

People may not realize they have hypertension because the symptoms aren’t always noticeable.

Without diagnosis, hypertension can damage your heart, arteries and kidneys.

It’s vital to monitor blood pressure to ensure that it does not get too high.

Below are some of the symptoms of High blood pressure:

  • Sweating
  • Anxiety
  • Sleeping problems
  • Facial flushing
  • Headaches
  • Breathing difficulty
  • Nosebleeds

The List of 30 Best Natural Foods to lower high Blood Pressure

There are many natural foods that can help to lower high blood pressure. Here are the 30 best foods to reduce high blood pressure:

1. Berries:

Blueberries, raspberries, strawberries, blackberries, and cranberries are all excellent sources of antioxidants and polyphenols that have been shown to help lower blood pressure. (4)

2. Leafy greens:

Spinach, kale, Swiss chard, and collard greens are all high in vitamins and minerals that support heart health and blood vessel function. (5)

3. Fish:

Fatty Fish is a great source of omega-3 fatty acids, which can help to lower blood pressure.

Specifically, fish containing fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown to be particularly effective in reducing high blood pressure. (6)

4. Quinoa:

Quinoa is a complete protein that is rich in magnesium, potassium, and fiber which can help to support healthy blood vessels.

5. Olive oil:

Olive oil is a healthy source of mono-unsaturated fatty acids that can help reduce bad cholesterol levels and improve heart health.

6. Spices:

Herbs and spices such as turmeric, ginger, and black pepper are high in antioxidants and polyphenols that can help to reduce the risk of heart disease and high blood pressure.

7. Tomatoes:

Tomatoes are a rich source of health-promoting antioxidants, including lycopene, which is a powerful inhibitor of cancer cells.(7)

8. Dark chocolate:

Dark chocolate is packed with flavonoids and other antioxidants that can help to lower blood pressure. (8)

9. Ginger:

Ginger is a natural blood pressure reducer that helps to improve heart health by combating inflammation.

10. Garlic:

Garlic is a powerful antioxidant that has been shown to help reduce the risk of heart disease and high blood pressure. (9)

11. Green tea:

Green tea is a healthy beverage choice that is high in catechins, which have been shown to help lower blood pressure levels.

12. Walnuts:

Walnuts are a rich source of monounsaturated fatty acids, which can help improve heart health and lower blood pressure levels. (10)

13. Beets:

Beet juice is a great way to get your daily dose of nitrates, which are important for lowering blood pressure levels.

Nitrates are found in many vegetables and fruits, but beet juice is the best source of nitrates. (11)

14. Coconut oil:

Coconut oil is a healthy source of monounsaturated fatty acids that can help improve heart health and lower blood pressure levels.

17. Cinnamon:

Cinnamon is a natural blood pressure reducer that helps to improve heart health by combating inflammation. (12)

18. Almonds:

Almonds are a good source of monounsaturated fatty acids, which can help improve heart health and lower blood pressure levels.

19. Papaya:

Papaya is a fruit that is high in potassium, which can help to lower blood pressure levels.

20. Broccoli:

Broccoli is a healthy vegetable that is high in sulforaphane, which has been shown to help reduce the risk of cancer cells growth and promote healthy blood vessels function. (13)

21. Flaxseed:

Flaxseed is a good source of omega-3 fatty acids, which can help to lower blood pressure levels. (14)

22. Bananas

Bananas are an ideal food because of their high level of potassium, which benefits individuals with hypertension. One medium-sized banana has 422mg of potassium, a significant amount.

A review on behalf of the American Heart Association (AHA) found that potassium has a relaxing effect on the walls of blood vessels and decreases the effects of sodium. (15)

Potassium requirements are based on gender and were recently revealed, with males requiring 3,400 mg per day and females — 2,600 mg.

23. Sweet potatoes

Sweet potatoes are a great source of potassium and magnesium. Potassium is good for blood pressure, and magnesium helps lower the risk of heart disease.

Sweet potatoes are also high in fiber, which is a benefit to your heart.

24. Whole Grain

Several studies has shown that certain whole-grain foods may lower the risk of heart disease and help with weight-loss.

These types of foods often include oatmeal, whole-wheat bread, quinoa, brown rice, or barley.

For breakfast be sure to add oatmeal to your diet. In the late morning have a whole-wheat bagel with some jam for lunch and brown rice for dinner. (16)

25. Avocado

Avacados have the nutritional value to boost your daily intake of potassium, calcium, and magnesium.

Avocados are a rich source of these minerals that in total make up about 25% of your daily needs.

26. Kiwi

According to a recent study, eating three kiwifruits per day significantly reduced blood pressure.

In addition, fruit or vegetables are not necessarily the best way to lower blood pressure.

But adding more kiwis into your diet can assist you greatly in managing hypertension. (17)

27. Red bell peppers

Red bell peppers are a good source of potassium, vitamin A and fiber–not to mention they’re also high in vitamin C.

28. Watermelon

Citrulline has been shown to lower blood pressure and watermelon is highly rich in it.

New research suggests that a citrulline to arginine and then to nitric oxide conversion helps relax the blood vessel walls and make them more flexible, which lowers high blood pressure by increasing blood flow.

In a study on adults with mild or prehypertension and obesity, 6 grams of L-citrulline/L-arginine were taken in watermelon extract.

After just 6 weeks, the researchers found that the participants saw an overall reduction in blood pressure in both the ankles and brachial artery. For average enthusiasts, these results are significant and should motivate them to try more of these types of Food measures for cardiovascular health.

27 people participated in a small 2019 study that compared the consumption of watermelon juice versus another drink before a workout.

The females who drank watermelon juice did not experience a rise in blood pressure after exercise, while the males did. (18)

29. Greek yogurt

Yogurt is fermented dairy food and it may be good for your blood pressure

A study in 2021 looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.

People who consumed the most yogurt generally had lower blood pressure. The study found that their systolic blood pressure and arterial pressure were both lower. (19)

30. Pomegranates

Pomegranates have nutrients that may reduce a person’s risk of high blood pressure, heart disease, and atherosclerosis.

A study from a decade ago reveals that drinking 1 cup of pomegranate juice daily could lower blood pressure in the short term.

Research has shown that drinking pomegranate juice consistently over the long term leads to lower blood pressure.

When buying pre-packaged pomegranate juice, check the label to see if added sugars are in it. (20)

Foods to Avoid

Avoid these foods when you have high blood pressure

1. Salt

A small decrease in blood pressure occurs with a reduction of salt intake over 4 or more weeks. (21)

In 2018 the National Academies of Sciences, Engineering, and Medicine recommended that those with high blood pressure limit their daily sodium intake to no more than 2.3 g per day, or equivalent to 1 teaspoon (5.75 g) of salt.

2. Caffeine

It’s been found that for every 200-300 mg of caffeine consumed by adults, individuals have an increase in their blood pressure and their heart rate within 1 hour. The rise in blood pressure lasts longer than 3 hours. (22)

Experts note that more research is necessary to verify this.

3. Alcohol

A review by NCBI states that consuming alcohol regularly can significantly increase a person’s risk of developing high blood pressure. (23)

Even moderate drinking is associated with this increased risk, especially in women.

There is no evidence that a low to moderate intake has any benefits for heart disease or hypertension.

The American Heart Association recommends that men limit their alcohol consumption to no more than 2 drinks per day, while women should consume no more than 1 drink per day.

4. Processed foods

The 2021 study discovered that people who ate processed foods high in salt were more likely to have high blood pressure. (24)

Processed is a general term that refers to any food which has been altered by a manufacturing process.

Conclusion

High blood pressure is a common problem that can lead to serious health problems if not treated.

Thankfully, there are many natural foods that can help lower your blood pressure and improve your overall health.

In this article, we outlined the benefits of each of these foods and recommended which ones you should include in your daily diet to see the greatest impact.

Resources:

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