7 Best Foods for High Blood Pressure

Everyone with high blood pressure, even those taking blood pressure-lowering medications, should eat a heart-healthy diet. Potassium and magnesium-rich foods could be particularly beneficial.

The most common risk factor for heart disease that can be avoided is hypertension, or high blood pressure.

Systolic blood pressure (SBP) values of 130 mm Hg or more, diastolic blood pressure (DBP) values of more than 80 mm Hg, or both, are considered to be high blood pressure in more than one billion people worldwide.

To lower blood pressure, medications like angiotensin-converting enzyme (ACE) inhibitors are frequently used. However, making changes to your lifestyle, including changing your diet, can help bring your blood pressure levels down to their optimal ranges and lower your risk of heart disease.

For optimal blood pressure control and lowering, a healthy diet is essential. Consuming certain foods, particularly those rich in particular nutrients like potassium and magnesium, has been shown to lower blood pressure.

 

1. Citrus Fruits

Grapefruit, oranges, and lemons are examples of citrus fruits that have the potential to significantly lower blood pressure. They have a lot of vitamins, minerals, and plant compounds in them that may help keep your heart healthy by lowering risk factors for heart disease like high blood pressure.

In a five-month study of 101 Japanese women, the citric acid and flavonoid content of lemons was found to be the cause of the association between daily lemon juice consumption and SBP reductions and walking.

Grapefruit and orange juice has also been shown in studies to lower blood pressure. However, grapefruit and grapefruit juice can interact with common medications that lower blood pressure, so you should talk to your doctor before adding this fruit to your diet.

 

2. Beans and Lentils

Fiber, magnesium, and potassium, among other nutrients, are abundant in beans and lentils and contribute to blood pressure management. Consuming beans and lentils may help lower high blood pressure, according to numerous studies.

Beans and lentils significantly reduced SBP and average blood pressure levels in people with and without hypertension, according to a review of 8 studies with 554 participants.

 

3. Berries

Berries have been linked to a number of impressive health benefits, one of which is the possibility that they can lower risk factors for heart disease like high blood pressure. Antioxidants like anthocyanins, the pigments that give berries their vibrant color, are abundant in berries.

Anthocyanins have been shown to lower blood pressure by increasing nitric oxide levels and decreasing the production of molecules that block blood vessels. However, in order to verify these potential mechanisms, additional human research is required.

Some of the berries that have been shown to lower blood pressure include blueberries, raspberries, chokeberries, cloudberries, and strawberries.

 

4. Pistachios

Consuming pistachios has been shown to help maintain healthy blood pressure levels. Pistachios contain a lot of good nutrients. They contain a lot of potassium and other nutrients that are good for your heart and help control your blood pressure.

Pistachio consumption was found to have the greatest effect on lowering both SBP and DBP, according to a review of 21 studies.

 

5. Carrot

Carrots are a common vegetable in many people's diets because they are sweet, crunchy, and nutritious. Carrots contain a lot of phenolic compounds like chlorogenic, p-coumaric, and caffeic acids. These phenolic compounds help relax the blood vessels and reduce inflammation, which may help lower blood pressure.

Even though you can enjoy carrots cooked or raw, eating them raw may be better for lowering blood pressure. A study of 2,195 people between the ages of 40 and 59 found that eating raw carrots significantly reduced blood pressure.

Another small study with 17 people found that taking 16 ounces (473 milliliters) of fresh carrot juice every day for three months reduced SBP but not DBP.

 

6. Tomatoes and Tomato Products

Potassium and the carotenoid pigment lycopene are just two of the many nutrients found in tomatoes and tomato products.

Consuming foods high in lycopene, like tomato products, may help lower risk factors for heart disease like high blood pressure, which have been linked to heart health benefits.

Consuming tomatoes and tomato products may help lower your risk of heart disease and death from heart disease, according to a review of 21 studies.

 

7. Spinach

Spinach, like beets, has a lot of nitrates. Additionally, it contains potassium, calcium, magnesium, and antioxidants, making it an excellent option for people with high blood pressure.

In a study of 27 people, those who ate 16.9 ounces (500 milliliters) of high-nitrate spinach soup every day for seven days had lower SBP and DBP than those who ate low-nitrate asparagus soup.

Additionally, the spinach soup lessened the stiffness of the arteries, which may help lower blood pressure and improve heart health.