Best Foods to Lower High Blood Pressure
Foods that lower blood pressure may work hand-in-hand with your medication. A hearty meal for a healthy heart. Are you ready to make a change?
Here is a list of foods that help lower your blood pressure.
Foods That Lower Blood Pressure and Are Easy on the Taste Buds
Foods That Lower Blood Pressure | Grains
We at Mighty Goodness will never stop preaching the health benefits of a fiber-rich diet. And steel oats happen to be one of our favorites. But of the many sources of fiber, beta-glucan soluble fibers might be the most effective in keeping heart disease and diabetes at bay.
Because oatmeal is a soluble fiber, your body digests this slowly and could help lower your blood sugar levels as well.
Barley and cereals are also natural sources of beta-glucans.
Keep an eye out for “steel cut oats” or “old-fashioned oats” in the grains aisle. They’re often cheaper, and some brands don’t contain salt, added sugar, and other preservatives.
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Potentially more nutritious than oats is quinoa.
Quinoa could also be safe for those that have their meals gluten-free.
Endlessly versatile, filling, and nutritious, keep a box of quinoa handy in your pantry.
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Foods That Lower Blood Pressure | Fruits
The American Heart Association (AHA) recommends that women consume 2,600mg of potassium a day and 3,400mg for men.
One ripe banana contains 375mg of potassium, 14% of women’s requirement, and 11% for men.
Potassium is widely accepted and heralded as an essential mineral for complete heart health. It weakens the damaging effects of sodium and relaxes your blood vessels, helping you get your blood pressure under control.
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These sweet superfoods rank as a few of the best foods for overall health.
The flavonoids in berries may lower cardiovascular risk, including high blood pressure and endothelial function.
Flavonoids are substances that have anti-oxidant, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties. They’re growing more and more popular, an essential ingredient in medicines, supplements, and makeup.
The antioxidants in berries do more than keep your heart healthy. Also called free radical scavengers, they may protect your body from free radical damage from:
- air pollutants
- free radicals and aging
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Are you convinced of the power of antioxidants? Then chow on the next food below.
Apples are a rich source of protective flavonoids, and in lesser amounts, nitrates.
Nitrates, a type of vasodilator, may help lower high blood pressure by relaxing and expanding your blood vessels. In fact, some heart medications include nitrates.
They also contain heart-supporting potassium and magnesium.
Apples also contain vitamin C, another source of antioxidants. Note, however, that vitamin C is not proven to be good for heart health. Studies on the heart-healthy effects of antioxidants, however, are more promising.
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Foods That Lower Blood Pressure | Vegetables
Garlic may help you control mild hypertension.
Some studies show that compounds in garlic may act as vasodilators, which help improve blood flow. Garlic also contains selenium, a known antioxidant.
However, current research is still inconclusive. At this stage, your doctor may not prescribe you a garlic supplement. It’s still not clear how it works and how much we need to eat to reap all its benefits.
Nevertheless, garlic is absolutely delicious and can make your dish tasty.
Garlic could have a role in a healthy diet, whether as a heart-protective superfood or as a way to make healthy food more appealing.
7. Green, Leafy Veggies
The ultimate superfoods, leafy greens make the most of every calorie. They are loaded with essential minerals, vitamins, fiber, and antioxidants.
- bok choy
- mustard greens
- taro leaves
- turnip greens
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8. Sweet Potatoes
Sweet potatoes are an excellent source of potassium, magnesium, and fiber.
Best enjoyed unsalted, the potassium in your sweet potatoes could help flush out sodium and relax your blood vessels.
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When choosing meats, go with fish or poultry.
Meats contain saturated fats, which could pull up bad cholesterol levels.
Tuna is a popular and savory source of omega-3 fatty acids, magnesium, and potassium. Omega-3 may help protect you from heart disease. And some studies show (though inconclusive) that it might help lower your blood pressure.
Salmon is another excellent source of omega-3.
10. Pumpkin Seeds
Snacking between meals could be a good way to get you to a heart-healthy weight. And snacking on pumpkin seeds might help lower your blood pressure.
One eight-week animal study showed that rats that ate pumpkin seeds had 27% lower blood pressure versus control.
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Is There Such Thing as Foods That Instantly Lower Blood Pressure?
No. You may not find foods that lower blood pressure quickly or immediately. But a healthy, long-term dietary pattern could help. Some minerals help keep your blood vessels healthy, potentially lowering your blood pressure. These include potassium, magnesium, and nitrates.
Here’s an infographic guide. Don’t forget to download, save, or share this handy infographic for reference:
Check out these exercises that complement a heart-healthy diet:
We took inspiration from the DASH diet, which was created specifically with heart health in mind. Foods that help lower blood pressure cannot work alone.
In addition to adding certain foods to your diet, there are also foods you may need to eat less of. Salty food and alcohol may raise your blood pressure. And with an unhealthy diet comes weight gain—another blood pressure raiser.
Are you ready to make heart-healthy food choices? Interested in learning more about heart health? Let us know in the comments section below.
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