Hypertension, or high blood pressure, is the
most common preventable risk factor for heart disease (1Trusted Source).
Over 1 billion people around the world have high blood pressure,
which is defined as systolic blood pressure (SBP) values (the top number) of
130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more
than 80 mm Hg, or both (2Trusted Source).
Medications, including angiotensin-converting enzyme (ACE)
inhibitors, are commonly used to reduce blood pressure levels. However,
lifestyle changes, including dietary modifications, can help lower blood
pressure levels to optimal ranges and reduce your risk of heart disease.
Following a nutritious, heart-healthy diet is suggested for all
people with high blood pressure, including those on blood-pressure-lowering
medications (1Trusted Source).
A healthy diet is essential for lowering blood pressure and
maintaining optimal levels, and research has shown that including certain foods
in your diet, especially those high in specific nutrients like potassium and
magnesium, reduces your blood pressure levels (1Trusted Source, 3Trusted Source).
Here are the 16 best foods for high blood pressure
Citrus fruits, including grapefruit, oranges, and lemons,
may have powerful blood-pressure-lowering effects. They’re loaded with
vitamins, minerals, and plant compounds that may help keep your heart healthy
by reducing heart disease risk factors like high blood pressure (4Trusted Source).
A 5-month study involving 101 Japanese women demonstrated that
daily lemon juice intake combined with walking was significantly correlated
with reductions in SBP, an effect that the researchers attributed to the citric
acid and flavonoid content of lemons (5Trusted Source).
Studies have also shown drinking orange and grapefruit juice may
help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering
medications, so consult your healthcare provider before adding this fruit to
your diet (4Trusted Source, 6Trusted Source).
2. Salmon and other fatty fish
Fatty fish are an excellent source of omega-3 fats, which have significant heart health
benefits. These fats may help reduce blood pressure levels by reducing
inflammation and decreasing levels of blood-vessel-constricting compounds
called oxylipins (4Trusted Source).
Research has linked higher intakes of omega-3-rich fatty fish to
lower blood pressure levels.
A study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension (7Trusted Source, 8Trusted Source).
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3. Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to
nutrition.
They’re a
concentrated source of nutrients important for blood pressure control, including
magnesium, potassium, and arginine, an amino acid needed for the production of
nitric oxide, which is essential for blood vessel relaxation and blood pressure
reduction (12Trusted Source, 13Trusted Source, 14Trusted Source).
Pumpkin seed
oil has also been shown to be a powerful natural remedy for high blood
pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP,
compared with a placebo group (15Trusted Source).
4. Beans and lentils
Beans and lentils are rich in nutrients that help regulate blood
pressure, such as fiber, magnesium, and potassium. Numerous studies have shown
that eating beans and lentils may help lower high blood pressure levels.
A review of 8
studies that included 554 people indicated that, when exchanged for other
foods, beans and lentils significantly
lowered SBP and average blood pressure levels in people with and without
hypertension (16Trusted Source).
5. Berries
Berries have
been associated with a variety of impressive health benefits, including their
potential to reduce heart disease risk factors like high blood pressure.
Berries are a rich source of antioxidants, including anthocyanins, which are
pigments that give berries their vibrant color.
Anthocyanins
have been shown to increase nitric oxide levels in the blood and reduce the
production of blood-vessel-restricting molecules, which may help reduce blood
pressure levels. However, more research in humans is needed to confirm these
potential mechanisms (17Trusted Source).
Blueberries,
raspberries, chokeberries, cloudberries, and
strawberries are just some of the berries that have been associated with
blood-pressure-lowering effects (17Trusted Source).
Pistachios are highly nutritious, and their consumption has been
linked to healthy blood pressure levels. They’re high in a number of nutrients
essential for heart health and blood pressure regulation, including potassium (20Trusted Source).
A review of 21
studies found that among all the nuts included in the review, pistachio intake
had the strongest effect on reducing both SBP and DBP (21Trusted Source).
7. Carrots
Crunchy, sweet,
and nutritious, carrots are a staple veggie in many people’s diets. Carrots are
high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic
acids, that help relax blood vessels and reduce inflammation, which may help lower
blood pressure levels (22Trusted Source).
Although carrots
can be enjoyed cooked or raw, eating them raw may be more beneficial for
reducing high blood pressure. A study that included 2,195 people ages 40–59
found that raw carrot intake was significantly associated with lower blood
pressure levels (23Trusted Source).
Another small
study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of
fresh carrot juice for 3 months led to
reductions in SBP but not DBP (22Trusted Source).
8. Celery
Celery is a popular
vegetable that may have positive effects on blood pressure. It contains
compounds called phthalides, which may help relax blood vessels and lower blood
pressure levels (24Trusted Source).
The same study
that associated raw carrot intake with reduced blood pressure found that among
commonly consumed cooked vegetables, cooked celery intake was significantly
associated with reduced blood pressure (23Trusted Source).
==> Take two capsules of
this all-natural blood pressure support every day to keep your blood pressure
on the safe side.
9. Tomatoes
and tomato products
Tomatoes and
tomato products are rich in many nutrients, including potassium and the
carotenoid pigment lycopene.
Lycopene has
been significantly associated with beneficial effects on heart health, and
eating foods high in this nutrient, such as tomato products, may help reduce
heart disease risk factors like high blood pressure (25Trusted Source).
A review of 21
studies concluded that consuming tomato and tomato products improves blood
pressure and may help reduce your risk of heart disease and
heart-disease-related death (26).
10. Broccoli
Broccoli is
known for its many beneficial effects on
health,
including the health of your circulatory system. For example, adding this
cruciferous veggie to your diet may be a smart way to reduce blood pressure.
Broccoli is
loaded with flavonoid antioxidants, which may help lower
blood pressure by enhancing blood vessel function and increasing nitric oxide
levels in your body (27Trusted Source).
A study that
included data from 187,453 people found that those who consumed 4 or more
servings of broccoli per week had a lower risk of high blood pressure than
those who consumed broccoli once a month or less (28Trusted Source).
11. Greek yogurt
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals
that help regulate blood pressure, including potassium and calcium (29Trusted Source).
A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk (18Trusted Source).
12. Herbs and spices
Certain herbs and spices contain powerful compounds that may help reduce blood
pressure by helping blood vessels relax (30Trusted Source).
Celery seed,
cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet
basil, and ginger are just some of the herbs and spices that have been shown to
have blood-pressure-lowering potential, according to results from animal and
human research (31Trusted Source, 32Trusted Source).
13. Chia and flax seeds
Chia and flax seeds are tiny seeds that are teeming with nutrients that are
essential for healthy blood pressure regulation, including potassium,
magnesium, and fiber (33Trusted Source).
A small,
12-week study that included 26 people with high blood pressure found that
supplementing with 35 grams of chiaseed flour
per day led to blood pressure reductions in both medicated and unmedicated
people, compared with a placebo group (34Trusted Source).
Additionally,
results from a review of 11 studies suggested that eating flax seeds may help
lower blood pressure levels, especially when consumed in their whole seed form
for 12 weeks or longer (35Trusted Source).
14.
Beets, beet greens, and beet juice
Beets and beet greens are exceptionally nutritious, and eating
them may help promote healthy blood pressure levels. They’re high in nitrates,
which help relax blood vessels and may lower blood pressure (36Trusted Source, 37Trusted Source).
Some research
has shown that adding beets and beet products to your diet may help promote
healthy blood pressure levels.
For example, a
2-week study in 24 people with high blood pressure found that consuming both
8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets
significantly reduced blood pressure, although it found that the beet juice was
more effective (38Trusted Source).
Although other
studies have also linked beet and beet juice intake to positive effects on
blood pressure, not all studies have shown positive results.
Some studies
have suggested that the effects of beets on blood pressure are short lived and
may not make a substantial difference on long-term blood pressure control (39Trusted Source, 40Trusted Source).
Nevertheless,
beets, beet juice, and beet greens are all highly nutritious and may help
improve overall health when added to your diet (41Trusted Source).
15. Spinach
Like beets,
spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and
magnesium, making it an excellent choice for people with high blood pressure (42Trusted Source).
In a study in
27 people, those who consumed 16.9 ounces (500 mL) of a high nitrate spinach
soup daily for 7 days experienced reductions in both SBP and DBP, compared with
those who consumed low nitrate asparagus soup (42Trusted Source).
The spinach
soup also decreased artery stiffness, which may help reduce blood pressure and
improve heart health (42Trusted Source).
In Summary
Along with
other lifestyle modifications, adopting a healthy diet can significantly lower blood pressure levels and help reduce your
heart disease risk.
According to
research, adding certain foods like leafy greens, berries, beans, lentils,
seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help
you reach and maintain optimal blood pressure levels.
If you have
high blood pressure levels or are looking to maintain healthy blood pressure,
adding a few of the foods listed in this article to your diet may help.
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