20 Foods to Lower Blood Pressure
High blood pressure is becoming more common in today’s world. Many people don’t even know they have it. That’s why it’s often called the “silent killer.” It doesn’t always show symptoms. But when it does, it may already be dangerous.
Thankfully, nature has a remedy. One powerful way to manage high blood pressure is through food. Yes, you read that right—food can be your medicine. What you eat daily can either increase your risk or help lower it.
Sometimes, you just need a better plate of food or fruits. Funny enough, these fruits or food can be found in our surroundings.
You don’t need to spend money on purchasing artificial medicine. The question then lies: What are the foods that lower blood pressure?
In this article, we will be looking at 20 foods to lower blood pressure. Ready? Let’s get started:
- Bananas
Bananas are one of the best fruits for heart health. They are packed with potassium. Potassium is a mineral that helps balance sodium in your body. Why is that important?
This is because too much sodium can raise your blood pressure. So, eating just one banana a day can make a difference. You can slice it into your cereal or eat it as a snack.
- Leafy Greens
Spinach, kale, arugula, and collard greens are full of potassium, magnesium, and fibre. These nutrients help keep your blood pressure in check.
You can blend them as a drink boil them, or add them to your meals. They are also low in calories. So, you can eat plenty without worrying about the side effects.
- Beets
Beets are naturally rich in nitrates. Nitrates help relax blood vessels and improve blood flow. Studies show that drinking beet juice can reduce blood pressure.
You can roast them, boil them, or make beet juice at home. In many parts of Africa, Beets can be used to make drinks or smoothies.
- Oats
Oats are a fantastic breakfast option for people suffering from high blood pressure. They contain beta-glucan. This is a type of soluble fibre that reduces cholesterol.
So, by lowering bad cholesterol, oats help your heart work better and reduce blood pressure. Try plain oatmeal with fruits and nuts instead of sugary versions.
- Garlic
Garlic has been used for centuries in medicine. It helps lower blood pressure by relaxing blood vessels and improving blood circulation. You can blend it, cook with it, or even take it raw. Just a little bit of garlic goes a long way.
- Berries
Blueberries, strawberries, and raspberries are rich in antioxidants. These compounds protect your blood vessels from damage and support heart health. Additionally, you can blend the berries into juice from cereals or eat them fresh. They also make a healthy dessert. So, you can eat as much as you can after a meal.
- Fatty Fish
Salmon, mackerel, and sardines are loaded with omega-3 fatty acids. These fats reduce inflammation. They also lower bad cholesterol and help regulate blood pressure.
So, try eating fish two times a week. Grilled or baked is best. Avoid fried fish. Why? They are not good for high blood pressure patients who are over 40 years of age.
- Dark Chocolate
Are you surprised? Chocolate can help you overcome high blood pressure. However, you only need dark chocolate. This chocolate should come in small amounts.
This is because chocolate contains flavonoids, which improve blood flow and lower pressure. Do well to purchase dark chocolate with at least 70% cocoa as an ingredient. It is also emphasized to take them in large quantities.
- Lentils
Lentils are high in plant-based protein and fibre. They are perfect for heart health. Additionally, they are also good for patients suffering from high blood pressure. How do they do this? They help control blood sugar, reduce glucose, and even support weight loss in men.
You can add them to soups, stews, or salads. These lentils taste very well in soups and stews. Of course, reduce the amount of spice when cooking the food too. Another thing to note is that they are very affordable in the market.
- Nuts
Almonds, walnuts, and pistachios are examples of nuts you can use. They contain healthy fats, magnesium, and protein. Just a small handful of nuts daily can support your heart. Do well to avoid salted versions of nuts—they can raise sodium levels very high. Instead, go for unsalted, raw, or roasted.
- Yogurt
Some low-fat yoghurts contain calcium. As you know, calcium is good for the heart. This mineral plays a key role in maintaining healthy blood pressure.
You can enjoy it as a snack or as part of your breakfast. You can add fruits or a drizzle of honey for taste. It is advised to avoid those packed with sugar.
- Pomegranates
Pomegranate juice is very powerful. Drinking it regularly can help lower blood pressure.
Additionally, it can support your arteries to pump blood outside your heart. You can pick 100% natural juice, or eat the seeds directly. It is refreshing and heart-friendly.
- Watermelon
Watermelon is more than just a summer fruit. It contains citrulline, an amino acid that helps open up blood vessels. It is hydrating, sweet, and easy to eat. A few slices a day can help lower pressure and keep you cool.
- Carrots
Carrots have potassium and fibre inside the fruits. It can help to increase the fibre levels in humans, especially in the human body.
They help your blood vessels stay relaxed and your pressure low. Do well to consume them raw or steamed. They can also be consumed in mashed form too. Honestly, eating them as a snack causes no harm too.
- Celery
Celery is rich in phthalides—a compound that helps relax artery walls and improve blood flow.
This substance is very good as a side dish or a complement for food. Additionally, it is also a good way of decreasing your blood pressure. Do well to pluck a few stalks in a day. This can support heart health in humans.
- Broccoli
Broccoli is a superfood. It is very high in antioxidants, potassium, and fibre. Regular consumption can help reduce blood pressure and inflammation. You can cook it individually or put it into your rice or beans.
- Tomatoes
Tomatoes are full of lycopene. It is an antioxidant linked to lower blood pressure. You can eat them raw, cooked, or as tomato juice. They are also good for skin, vision, and immunity.
- Avocados
Avocados are rich in healthy fats, potassium, and magnesium. They help reduce pressure and improve the heart health of humans. You can spread it on toast, add it to salads, or blend it into food. Do well to eat in moderation because they are high in calories and glucose.
- Pumpkin Seeds
Pumpkin seeds are very good at reducing high blood pressure. They are essentially good at making the heart work very efficiently. Also, they support healthy blood vessels and regulate pressure too. It is better to snack on them or sprinkle them on your salad.
- Green Tea
Green tea is a calming drink. It contains catechins. As a result, it relaxes the blood vessels and lowers pressure.
To cure your high blood pressure, drink a cup or two daily. Additionally, it also supports weight loss and boosts metabolism. Do well to avoid adding sugar for it to work efficiently.