Better Living uses affiliate links. If you make a purchase through them, we may receive a small commission (for which we are deeply grateful) at no cost to you.
Blood pressure is the force of blood pushing against the walls of your arteries.
It is measured in two numbers: systolic (the pressure when your heart beats) and diastolic (the pressure when your heart rests).
Normal blood pressure is below 120/80 mmHg, while high blood pressure (or hypertension) is above 140/90 mmHg. Having high blood pressure can increase your risk of heart disease, stroke, kidney disease, and other health problems.
Fortunately, there are many foods that can help lower your blood pressure naturally. In this blog post, we will introduce you to 27 of them, and explain how they work.
These foods are not only delicious, but also nutritious and beneficial for your overall health.
Let’s get started!
Vegetables
Vegetables are rich in antioxidants, vitamins, minerals, and fiber that can help lower blood pressure by reducing inflammation, relaxing blood vessels, and improving blood flow.
Here are some of the best vegetables for lowering blood pressure.
Spinach
Spinach is a leafy green vegetable that contains high amounts of potassium, magnesium, and folate.
Potassium helps balance the sodium levels in your body, which can lower blood pressure (1).
Magnesium helps relax the muscles and blood vessels, which can improve blood circulation (2).
Folate helps lower the levels of homocysteine, an amino acid that can damage the blood vessels and increase blood pressure.
Kale
Kale is another leafy green vegetable that has similar benefits as spinach. It also contains nitrates, which are converted into nitric oxide in your body.
Nitric oxide is a molecule that helps widen and relax the blood vessels, which can lower blood pressure and improve blood flow.
Beets
Beets are a root vegetable that are also high in nitrates.
Studies have shown that drinking beet juice can lower blood pressure significantly within hours. Beets also contain betalains, which are pigments that have anti-inflammatory and antioxidant properties.
They can help protect the blood vessels from oxidative stress and inflammation, which can contribute to high blood pressure.
Carrots
Carrots are a crunchy vegetable that are rich in beta-carotene, a precursor of vitamin A. Vitamin A is essential for maintaining healthy vision, skin, and immune system.
It also plays a role in regulating blood pressure by influencing the production of hormones that affect the blood vessels. Carrots also contain potassium, which can help lower blood pressure by balancing sodium levels.
Sweet Potatoes
Sweet potatoes are a starchy vegetable that are high in potassium, magnesium, and fiber. They can help lower blood pressure by providing the same benefits as spinach, kale, and carrots.
They also have a low glycemic index, which means they do not cause a spike in blood sugar levels.
High blood sugar levels can increase blood pressure by causing damage to the blood vessels and increasing insulin resistance.
Fruits
Fruits are another great source of antioxidants, vitamins, minerals, and fiber that can help lower blood pressure.
They also provide natural sugars that can satisfy your sweet tooth without adding too much calories.
Here are some of the best fruits for lowering blood pressure.
Berries
Berries are small fruits that come in different colors and flavors. They include blueberries, strawberries, raspberries, blackberries, and cranberries.
Berries are packed with anthocyanins, which are pigments that give them their vibrant colors. Anthocyanins have antioxidant and anti-inflammatory properties that can help lower blood pressure by preventing oxidative stress and inflammation in the blood vessels.
Berries also contain polyphenols, which are compounds that can improve the function of the endothelium, the inner lining of the blood vessels. A healthy endothelium can produce nitric oxide, which can lower blood pressure by relaxing the blood vessels.
Bananas
Bananas are a yellow fruit that are high in potassium, which can help lower blood pressure by balancing sodium levels. Bananas also contain resistant starch, which is a type of fiber that can lower blood pressure by improving insulin sensitivity and reducing inflammation.
Resistant starch can also feed the beneficial bacteria in your gut, which can produce short-chain fatty acids that can lower blood pressure by modulating the nervous system and the renin-angiotensin system, two systems that regulate blood pressure.
Watermelon
Watermelon is a juicy fruit that is mostly water, which can help lower blood pressure by keeping you hydrated and reducing blood volume.
Watermelon also contains citrulline, which is an amino acid that can increase the production of nitric oxide, which can lower blood pressure by relaxing the blood vessels.
Watermelon also contains lycopene, which is a pigment that has antioxidant and anti-inflammatory properties. Lycopene can help lower blood pressure by preventing oxidative stress and inflammation in the blood vessels.
Oranges
Oranges are a citrus fruit that are high in vitamin C, which is a powerful antioxidant that can help lower blood pressure by protecting the blood vessels from oxidative stress and inflammation.
Vitamin C can also help lower blood pressure by enhancing the production of collagen, which is a protein that strengthens the blood vessels and prevents them from becoming stiff and narrow.
Oranges also contain hesperidin, which is a flavonoid that can improve the function of the endothelium and lower blood pressure by relaxing the blood vessels.
Kiwi
Kiwi is a tart green fruit that has a fuzzy skin and black seeds. Kiwi is high in vitamin C, which can help lower blood pressure by providing the same benefits as oranges.
Kiwi also contains lutein, which is a pigment that has antioxidant and anti-inflammatory properties. Lutein can help lower blood pressure by preventing oxidative stress and inflammation in the blood vessels.
Kiwi also contains actinidin, which is an enzyme that can lower blood pressure by breaking down proteins that can cause blood clotting and constriction of the blood vessels.
Whole Grains
Whole grains are grains that have not been refined or processed, which means they retain their bran, germ, and endosperm.
These parts of the grain contain fiber, vitamins, minerals, and phytochemicals that can help lower blood pressure by improving blood cholesterol levels, blood sugar levels, and blood vessel health.
Here are some of the best whole grains for lowering blood pressure.
Oats
Oats are a type of cereal grain that are high in beta-glucan, which is a type of soluble fiber that can lower blood pressure by reducing the absorption of cholesterol and bile acids in the intestines.
Beta-glucan can also lower blood pressure by increasing the excretion of cholesterol and bile acids in the feces.
Oats also contain avenanthramides, which are antioxidants that can lower blood pressure by preventing oxidative stress and inflammation in the blood vessels.
Quinoa
Quinoa is a type of pseudocereal that is high in protein, fiber, and minerals. Quinoa can lower blood pressure by providing the same benefits as oats.
Quinoa also contains saponins, which are compounds that can lower blood pressure by binding to cholesterol and bile acids and preventing their reabsorption in the intestines.
Saponins can lower blood pressure by stimulating the production of nitric oxide, which relaxes the blood vessels.
Brown Rice
Brown rice is a type of rice that has its bran and germ intact, which makes it more nutritious and fiber-rich than white rice. Brown rice can lower blood pressure by providing the same benefits as oats and quinoa.
Brown rice also contains gamma-oryzanol, which is a compound that can lower blood pressure by inhibiting the activity of angiotensin-converting enzyme (ACE), which is an enzyme that converts angiotensin I to angiotensin II, a hormone that constricts the blood vessels and raises blood pressure.
Whole Wheat
Whole wheat is a type of wheat that has its bran, germ, and endosperm intact, which makes it more nutritious and fiber-rich than refined wheat.
Whole wheat can lower blood pressure by providing the same benefits as oats, quinoa, and brown rice.
Whole wheat also contains lignans, which are phytoestrogens that can lower blood pressure by modulating the hormonal balance and the function of the endothelium.
Nuts and Seeds
Nuts and seeds are edible kernels that are enclosed in a hard shell. They are high in healthy fats, protein, fiber, and minerals that can help lower blood pressure by improving blood cholesterol levels, blood sugar levels, and blood vessel health.
Here are some of the best nuts and seeds for lowering blood pressure.
Almonds
Almonds are a type of nut that are high in monounsaturated fats, which can lower blood pressure by reducing the levels of low-density lipoprotein (LDL) cholesterol, which is the bad cholesterol that can clog the arteries and raise blood pressure.
Almonds also contain magnesium, which can lower blood pressure by relaxing the muscles and blood vessels.
Almonds also contain arginine, which is an amino acid that can lower blood pressure by increasing the production of nitric oxide, which can relax the blood vessels.
Walnuts
Walnuts are a type of nut that are high in omega-3 fatty acids, which can lower blood pressure by reducing the levels of triglycerides, which are fats that can increase blood viscosity and blood pressure.
Omega-3 fatty acids can also lower blood pressure by improving the function of the endothelium and reducing inflammation in the blood vessels.
Walnuts also contain melatonin, which is a hormone that can lower blood pressure by regulating the circadian rhythm and the production of other hormones that affect blood pressure.
Flaxseeds
Flaxseeds are a type of seed that are high in alpha-linolenic acid (ALA), which is a plant-based omega-3 fatty acid that can lower blood pressure by providing the same benefits as walnuts.
Flaxseeds also contain lignans, which can lower blood pressure by providing the same benefits as whole wheat. They also contain soluble fiber, which can lower blood pressure by providing the same benefits as oats.
Chia Seeds
Chia seeds are a type of seed that are high in ALA, fiber, and minerals. Chia seeds can lower blood pressure by providing the same benefits as flaxseeds.
Chia seeds also have a unique property of forming a gel-like substance when mixed with water, which can lower blood pressure by slowing down the digestion and absorption of carbohydrates and fats, which can affect blood sugar levels and blood pressure.
Fish
Fish are high in protein, omega-3 fatty acids, and vitamin D. Fish can help lower blood pressure by improving blood cholesterol levels, blood sugar levels, and blood vessel health.
Here are some of the best fish for lowering blood pressure.
Salmon
Salmon are high in omega-3 fatty acids, which can lower blood pressure by providing the same benefits as walnuts.
Salmon also contains astaxanthin, which is a pigment that has antioxidant and anti-inflammatory properties.
Astaxanthin can help lower blood pressure by preventing oxidative stress and inflammation in the blood vessels.
Mackerel
Mackerel are high in omega-3 fatty acids, which can lower blood pressure by providing the same benefits as salmon.
Mackerel also contains coenzyme Q10 (CoQ10), which is a compound that is involved in the production of energy in the cells. CoQ10 can help lower blood pressure by improving the function of the mitochondria, which are the powerhouses of the cells.
Mitochondria can affect blood pressure by influencing the production of nitric oxide and reactive oxygen species, which can relax or constrict the blood vessels.
Sardines
Sardines are high in omega-3 fatty acids and also contain calcium, which is a mineral that can lower blood pressure by regulating the contraction and relaxation of the muscles and blood vessels.
Calcium can also lower blood pressure by modulating the activity of the renin-angiotensin system, which is a system that regulates blood pressure.
Trout
Trout is a type of fish that is high in omega-3 fatty acids, which can lower blood pressure by providing the same benefits as sardines.
Trout also contains selenium, which is a mineral that can lower blood pressure by protecting the blood vessels from oxidative stress and inflammation.
Selenium can also lower blood pressure by enhancing the production of glutathione, which is an antioxidant that can neutralize the harmful effects of reactive oxygen species.
Dairy and Dairy Alternatives
Dairy products are products that are derived from the milk of animals, such as cows, goats, and sheep.
Dairy products are high in protein, calcium, and potassium, which can help lower blood pressure by improving blood cholesterol levels, blood sugar levels, and blood vessel health.
If you can’t tolerate dairy, try an alternative milk made from plant-based sources, such as soy, almond, coconut or oat. Dairy alternatives can also help lower blood pressure by providing similar or additional benefits as dairy products.
Here are some of the best dairy and dairy alternatives for lowering blood pressure.
Low-Fat Yogurt
Low-fat yogurt is made by fermenting milk with live bacteria cultures. It can lower blood pressure by providing the same benefits as dairy products.
It also contains probiotics, which are beneficial bacteria that can lower blood pressure by improving the health of the gut microbiome, which can affect blood pressure by producing short-chain fatty acids and modulating the immune system and the nervous system.
Skim Milk
Skim milk is made by removing the fat from whole milk and can lower blood pressure by providing the same benefits as dairy products.
Skim milk also contains peptides, which are fragments of proteins that can lower blood pressure by inhibiting the activity of ACE (angiotensin-converting enzyme), which can raise blood pressure by constricting the blood vessels.
Plant-Based Milk Alternatives
Plant-based milk alternatives are products that are made by blending water with plant-based sources, such as soy, almond, and oat.
They can lower blood pressure by providing the same benefits as dairy products and additional benefits depending on the plant source.
For example, soy milk can lower blood pressure by containing isoflavones, which are phytoestrogens that can modulate the hormonal balance and the function of the endothelium.
Almond milk can lower blood pressure by containing monounsaturated fats, which can lower blood pressure by reducing the levels of LDL cholesterol. Oat milk can lower blood pressure by containing beta-glucan, which can lower blood pressure by providing the same benefits as oats.
Garlic and Onions
Garlic and onions are bulbous plants that belong to the allium family. They are widely used as spices and flavorings in various cuisines.
Garlic and onions can help lower blood pressure by containing allicin, which is a compound that is formed when garlic and onions are chopped, crushed, or chewed.
Allicin can lower blood pressure by inhibiting the activity of ACE, which can raise blood pressure by constricting the blood vessels. Allicin can also lower blood pressure by stimulating the production of nitric oxide, which can relax the blood vessels.
Garlic and onions also contain quercetin, which is a flavonoid that can lower blood pressure by improving the function of the endothelium and reducing inflammation in the blood vessels.
Dark Chocolate
Dark chocolate is a type of chocolate that is made from cocoa beans, sugar, and cocoa butter. It can help lower blood pressure by containing flavanols, which are antioxidants that can lower blood pressure by improving the function of the endothelium and stimulating the production of nitric oxide, which can relax the blood vessels.
Dark chocolate also contains magnesium, which can lower blood pressure by providing the same benefits as almonds.
It also contains theobromine, which is a compound that can lower blood pressure by acting as a mild diuretic and vasodilator, which can reduce blood volume and relax the blood vessels.
Beans and Legumes
Beans and legumes are edible seeds that are enclosed in pods. They are high in protein, fiber, and minerals that can help lower blood pressure by improving blood cholesterol levels, blood sugar levels, and blood vessel health.
Here are some of the best beans and legumes for lowering blood pressure.
Kidney Beans
Kidney beans are a type of bean that are red in color and kidney-shaped. Kidney beans can lower blood pressure by providing the same benefits as beans and legumes.
Kidney beans also contain anthocyanins, which can lower blood pressure by providing the same benefits as berries.
Lentils
Lentils are a type of legume that are small and lens-shaped. Lentils can lower blood pressure by providing the same benefits as beans and legumes.
Lentils also contain polyphenols, which can lower blood pressure by providing the same benefits as berries and oranges.
Chickpeas
Chickpeas are a type of legume that are round and beige in color. Chickpeas can lower blood pressure by providing the same benefits as beans and legumes.
Chickpeas also contain resistant starch, which can lower blood pressure by providing the same benefits as bananas.
Conclusion
There you have it! 27 foods that can help lower your blood pressure naturally. These foods are not only delicious, but also nutritious and beneficial for your overall health.
By incorporating these foods into your diet, you can improve your blood pressure and reduce your risk of heart disease, stroke, kidney disease, and other health problems.
However, keep in mind that these foods are not a substitute for medical treatment or advice. If you have high blood pressure or any other health condition, you should consult with your healthcare professional for personalized recommendations and guidance.
Also, remember that a balanced and heart-healthy diet is only one part of the equation.
You should also exercise regularly, manage your stress, quit smoking, limit alcohol, and maintain a healthy weight to lower your blood pressure and improve your health.
Disclaimer
The information in this blog post is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information is not a substitute for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this post.