18 Foods That Lower Blood Pressure -- (Active Base)

 Certain Foods Can Lower Blood Pressure, According To Research. 

The Use Of These Foods Together In The Diet May Have Long-Term Health Advantages.

Hypertension, or high blood pressure, can be treated with medications, dietary changes, and other lifestyle adjustments while also reducing the risk of developing related diseases. Heart disease, stroke, and renal disease are all conditions that are made more likely by high blood pressure. Foods that could be beneficial include: Kiwi and oranges are examples of fruits. Green leafy vegetables and beets are examples of vegetables. Pistachios and walnuts are examples of nuts. fatty fish, like mackerel, with spices, such cinnamon We explore foods that can lower high blood pressure in this article and present supporting data.

Numerous studies have revealed that some foods help lower high blood pressure. We examine several foods that could be beneficial and how to eat them.

Generally speaking, a serving is what the United States Department of Agriculture (USDA) defines as:

1 cup of fruit or vegetables, either raw or cooked

100% fruit juice in one cup

two cups of leafy salad greens, raw

a cup and a half of dry fruit

The USDA suggests eating about 2 cups of fruit and 3 cups of vegetables per day for most people, however this varies slightly by sex and age.

Peaches

Potassium, which is present in bananas, can help control hypertension. 422 milligrams (mg) of potassium may be found in one medium banana, a Trusted Source of potassium.

The American Heart Association (AHA)Trusted Source claims that potassium counteracts the negative effects of sodium and eases stress in the blood vessel walls.

Males should try to get 3,400 mg Trusted Source of potassium daily, while females should consume 2,600 mg, according to the Office of Dietary Supplements.

Other foods high in potassium include:

acorn squash, potatoes, lentils, prunes, and apricots

Before increasing their potassium consumption, individuals with kidney illness should speak with a doctor because too much potassium can be dangerous.

One giant banana, one cup of sliced bananas, or two-thirds of a cup of mashed banana would constitute a serving.

Berry 

Anthocyanins, a class of flavonoid antioxidants, are found in blueberries and strawberries.

In a previous study, the researchers examined data for more than 34,000 hypertensive patients during a 14-year period. A higher anthocyanin intake, primarily from blueberries and strawberries, was associated with an 8% lower risk of high blood pressure than a lower consumption.

However, a few specialists

According to a reliable source, there is insufficient proof that blueberries lower blood pressure.

Berry enjoyment:

after meals, have them as a sweet treat or snack.

Sprinkle them on breakfast porridge and smoothies.

A cup of fresh, frozen, or half a cup of dried blueberries constitute one serving of blueberries. Around one dish of strawberries.

Dark chocolate

Flavonoids, an antioxidant, are found in cacao, a component of dark chocolate. According to the AHA Trusted Source, flavonoids might assist in lowering blood pressure.

It does point out that a person might not be able to eat enough flavonoids from dark chocolate for it to have appreciable advantages.

According to the AHA, a modest quantity of chocolate every so often can be a healthy addition to a diet. However, it suggests that people eat it for enjoyment rather than for health.

Kiwis

According to a 2015 study by Trusted Source, kiwis can help manage mildly elevated blood pressure if eaten daily.

For 8 weeks, people who had 3 kiwis daily exhibited a greater decrease in systolic and diastolic blood pressure than those who consumed 1 apple daily. The authors of the study speculate that this might be because of the bio active compounds in kiwis.

Kiwis contain a lot of vitamin C. According to an earlier study Trusted Source, people's blood pressure levels significantly decreased after taking 500 mg of vitamin C daily for roughly 8 weeks.

Kiwis are simple to include in smoothies or meals. 2-3 kiwifruits or one cup of kiwi constitute one serving.

Beets

Because beet juice includes dietary nitrate, it may lower blood pressure both temporarily and permanently.

According to a 2015 study Trusted Source, blood pressure was lowered in hypertensive individuals who consumed 250 milliliters (ml), or about 1 cup, of red beet juice every day for four weeks. Over a 24-hour period, the researchers observed an average drop in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg).

Useful hints include:

daily consumption of one glass of beet juice

Beets are added to salads.

beet preparation as a side dish

A serving of beets is roughly one cup, which is equivalent to two small or one large beet.

Vegetables with leaves

The high nitrate content of leafy green vegetables helps control blood pressure.

Some analysis:

According to a reliable source, consuming at least 1 cup of leafy green vegetables each day can lower blood pressure and lower the chance of developing cardiovascular disease.

Leafy greens include, for instance:

lettuce with collard greens

mustard greens, kale

spinach

Geneva chard

In order to get your recommended daily allowance of green vegetables, you can:

Add spinach to stews and curries.

as a side dish, sauté Swiss chard with garlic.

Bake some kale chips.

Two cups of fresh spinach constitute one serving. 1 cup is the serving size for raw cabbage.

Garlic

Many of garlic's antibacterial and antifungal activities may be attributed to allicin, the major active component.

2020 evaluation:

According to a reliable source, Kyolic garlic in particular, and garlic in general, can lessen:

arterial stiffness, cholesterol, and blood pressure

Stir-fries, soups, and omelets are just a few of the savory dishes that garlic may improve in flavor. It can also be used as a seasoning in place of salt.

Watermelon

Citrulline is an amino acid that can be found in watermelon.

Citrulline is transformed by the body into arginine, which aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes flexibility in arteries. Blood flow is improved as a result of these effects, which can lower high blood pressure.

Adults with obesity and mild or prehypertension in an earlier trial consumed a watermelon extract supplemented with 6 grams (g) of L-citrulline/L-arginine.

The subjects saw a decrease in blood pressure in their ankles and brachial arteries after 6 weeks. The primary artery in the upper arm is the brachial artery.

A 2019 small study according to a reliable source, 27 persons drank watermelon juice or another beverage before working out. The blood pressure of the women who drank watermelon juice did not increase.

Watermelon can be consumed by people:

-As juice in soups, salads, smoothies, and chilled watermelon dishes.

-A serving of watermelon is one slice, or about a cup of diced fruit.

Marinated foods

Probiotics are good bacteria that are abundant in fermented foods and may help control blood pressure.

Researchers looked at information on 11,566 Korean people who are 50 years of age or older from entrusted Source. The findings imply that menopausal women who consumed fermented soy foods had a lower incidence of hypertension. For men, it didn't seem to be the case, though.

Experts urge consumers to restrict their salt intake because it raises blood pressure risk. Despite the high sodium content, a 2017 study did not discover that consuming salt-fermented veggies increased the risk of high blood pressure.

Probiotics' positive effects on blood pressure seemed to be greater when participants consumed:

a variety of probiotic bacterial species

taking probiotics daily for at least 100 billion colony-forming units for more than 8 weeks

Included among the fermented items in your diet are:

miso tempeh kombucha apple cider vinegar kimchi

Supplements with probiotics are yet another choice.

Cinnamon

According to a 2020 assessment by Trusted Source, cinnamon may help lower blood pressure. The researchers discovered that persons with a body mass index of 30 or above had lower blood pressure after taking up to 2 g of cinnamon daily for at least eight weeks.

Cinnamon can be added to the diet in the following ways:

Oatmeal can be made with it in place of sugar.

Add it to recently cut fruit.

Include it in smoothies.

Nuts 

Consuming different kinds of nuts has been linked to a reduction in blood pressure, according to several studies.

2016, a review:

According to Trusted Source, endothelial function appears to be enhanced in walnuts, hazelnuts, and pistachios. This can help blood pressure and heart health.

Choose unsalted nuts, and:

eat them simple as a snack

Add them to salads; make pestos with them; and use them in major courses like nut roast.

If a person has a nut allergy, they should not eat nuts.

Citrus fruits

Hesperidin, an antioxidant found in citrus fruits, may be good for heart health.

A 2021 research found:

According to a reliable source, during a period of 12 weeks, 159 people drank 500 ml of orange juice, orange juice that had been supplemented with hesperidin, or a control beverage.

According to the findings, hesperidin plays a role in the lowering of systolic blood pressure that can be achieved by frequently ingesting orange juice.

Citrus fruit can be consumed by people:

As beverages, like producing orange juice or squeezing whole lemons into water, or in fruit salads, like using the lemon juice from oranges and grapefruit to flavor salads instead of salt.

Pulses and other legumes

Lentils are a good source of protein and fiber, and according to experts Trusted Source, they can help hypertensive people's blood vessels.

Rat diets high in pulses were examined by the authors of an earlier study Trusted Source. 30% of the rats' diets consisted of pulses such beans, peas, lentils, and chickpeas. Consuming pulses seemed to lower blood pressure and cholesterol levels.

Reviewing 2014:

Consuming pulses may lower blood pressure in both those with and without hypertension, according to a Trusted Source of human trials with a total of 554 participants. The authors do point out that more research is required.

Lentils can be used in a variety of ways, such as:

as a replacement for minced beef, to give heft to salads, and as a foundation for stews

Organic Yogurt

Fermented dairy products include yogurt.

2021 research:

Data for people with and without high blood pressure were analyzed by Trusted Source to determine whether there was a connection between fermented dairy products and hypertension.

The participants with high blood pressure who ate more yogurt had reduced systolic and arterial blood pressure compared to the non-participants.

How to enjoy plain yogurt:

As a side dish, add 1 teaspoon to a stew or curry mixture with sliced cucumber, mint, and garlic.

substitute it for cream when serving sweets and fruit.

For breakfast, spoon it over a mixture of oatmeal, nuts, and dried fruit.

Pomegranates

Antioxidants and other components found in pomegranates may assist to prevent atherosclerosis and high blood pressure.

There is proof that consuming 1 cup of pomegranate juice every day for 28 days can reduce high blood pressure temporarily, according to an older study from 2012 Trusted Source.

Review of 2017:

According to eight human trials cited by Trusted Source, drinking pomegranate juice regularly lowers blood pressure.

Pomegranates can be eaten whole or juiced by consumers. Make sure there is no added sugar when purchasing premade pomegranate juice.

Fish with oil

The AHA advises eating two servings and 3 ounces (oz) of oily fish per week is recommended by a reputable source because it may reduce the risk of cardiovascular disease.

Additionally, eating oily fish may help lower blood pressure, according to a research-validated source. In 2016, after taking 0.7 g of eicosapentaenoic acid and docosahexaenoic acid fish oil supplements daily for 8 weeks, patients with high systolic blood pressure experienced considerable reductions in their readings.

Oily fish examples include: Sardines, mackerel, albacore tuna, and anchovies

People should review the most recent Food and Drug Administration (FDA)Trusted Source recommendations because some fish contain mercury. Additionally, they can check this webpage to see whether fish are currently sustainable.

Tomatillosulfonate

Lycopene, an antioxidant found in tomatoes, may be good for heart health.

2021 evaluation:

According to Trusted Source, tomato extract consumption can considerably reduce systolic blood pressure in both those with and without hypertension. Tomatoes were a part of the diet, but the consequences were not the same.

Other academics

High dosages of lycopene were observed to lower systolic blood pressure, however smaller doses had no effect.

What other options do I have to lower my blood pressure?

The AHA Trusted Source suggests the following strategies for decreasing blood pressure in addition to dietary changes:

Regular exercise

Learn some stress management techniques.

Avoid smoking or give up.

Reach or keep a healthy body weight.

Work jointly with a doctor, taking any prescribed medications.

In conclusion 

Dietary and lifestyle decisions can aid in the control of high blood pressure.

Fruits, vegetables, cereals, nuts, lentils, herbs, and spices can all be included in a healthy diet. In contrast, processed meals, alcohol, and salt may make hypertension worse.

A doctor can assist a patient in developing a strategy that includes physical activity, dietary considerations, and other actions to control high blood pressure and lower the risk of cardiovascular disease and other health problems.