Health, Food

20 Foods to Lower Blood Pressure (BP)

This article is about different Foods to lower your blood pressure in the short as well as long term. If you are looking for low bp foods, fruits for low blood pressure, foods to reduce blood pressure, foods to lower blood pressure quickly, then also you should read through this article.

High blood pressure can be prevented with right food and medicine. High blood pressure can be lowered by some lifestyle changes, and, diet modifications and also further reduce heart disease risk.

Including foods to lower blood pressure and following a heart-healthy diet can keep the high blood pressure levels normal. Foods that are high in magnesium and potassium usually reduce blood pressure levels.

List of 20 foods to lower your blood pressure.

1. Pumpkin Seeds

foods to lower blood pressure
Souce: HealthifyMe

These tiny seeds are filled with nutrients like potassium, arginine, and magnesium. Consuming a handful of these daily can lower high Bp.

2. Pistachios

Eating a handful of pistachios daily can help you maintain healthy blood pressure levels. This dry fruit has all the necessary nutrients required for a healthy heart and blood pressure regulation.

3. Citrus Fruit

foods to lower blood pressure
Source: HealthifyMe

Fruits rich in Vitamin C like oranges, lemon, grapefruit, etc. are counted among the best foods to lower blood pressure.

4. Beans And Lentils

Lentils and beans are very healthy and one must include them in their diet. Both are power packed with fiber, potassium, and magnesium, and consuming those balances the blood pressure levels.

5. Berries

foods to lower blood pressure
Source: HealthifyMe

One of the easiest foods to lower blood pressure is berries. This fruit has multiple health benefits and has the potential to lower heart attack risk factors including high blood pressure.

6. Carrots

Eating raw carrots in the form of salad can turn out to be very beneficial for your Blood pressure levels. Carrot contain phenolic compounds like caffeic acids, chlorogenic, etc. that relax blood vessels and help lowering blood pressure levels.

7. Broccoli

foods to lower blood pressure
Source: HealthifyMe

Add broccoli to your pasta, salad, rice, or anything else but make sure to eat this healthy vegetable. This vegetable is very beneficial for health as it is loaded with flavonoid antioxidants that help in lowering blood pressure. This is a very effective item in this list of foods to lower blood pressure.

8. Greek Yogurt

This is a nutrient-enriched dairy product that has minerals to regulate blood pressure.

9. Chia and Flax Seeds

foods to lower blood pressure
Source: HealthifyMe

Over the past few years, we have seen a lot of people have started consuming chia and flax seeds. These tiny seeds are rich in potassium, fiber, and magnesium. A study suggests that eating 35 grams of chia seeds flour every day led to lowering blood pressure in both medicated as well as non-medicated people.

10. Spinach

This green vegetable is high in nitrates. It is also enriched with antioxidants like calcium, magnesium, and potassium, making it a perfect choice for lowering high BP.

11. Beetroot

Eating beetroot or having its juice on daily basis promotes healthy blood pressure levels. This is certainly one of the best foods to lower blood pressure.

12. Salmon Fatty Fish

foods to lower blood pressure
Source: HealthifyMe

Salmon or any other fatty fish is considered a great source of Omega-3 fats. Eating this once or twice a week can result in significant heart health benefits and also in reducing blood pressure levels.

13. Celery

This vegetable is rich in compounds called phthalides which help in relaxing blood vessels and thus reducing blood pressure levels.

14. Tomatoes and Tomatoes Products

foods to lower blood pressure
Source: HealthifyMe

Rich in potassium and the carotenoid pigment lycopene, tomatoes are a perfect food to lower high blood pressure. Lycopene pigment has many heart health benefits and eating this reduces many heart disease factors such as high blood pressure.

15. Herbs and Spices

Cardamom, cilantro, saffron, lemongrass, black cumin, sweet basil, ginger, cinnamon, lemongrass, are a few herbs and spices that have the potential to lower high BP.

16. Banana

foods to lower blood pressure
Source: HealthifyMe

Bananas are high in potassium which helps in managing hypertension. However, people with kidney disease should avoid taking too much of potassium-rich food in their diet. This is the most effective option in this list of foods to lower blood pressure. It is often said, one banana a day, keeps your blood pressure at bay.

17. Dark Chocolate

Cacao, an ingredient present in dark chocolates has antioxidants and flavonoids which help reducing high Blood Pressure. Not a lot of people will tell you about this option in the list of foods to lower blood pressure since finding pure dark chocolates is difficult and expensive exercise.

18. Kiwi

foods to lower blood pressure
Source: Healthwire

Kiwis are rich in Vitamin C and bioactive substances. In a recent study, people who consumed 3 kiwis per day showed a reduction in high Blood pressure as compared to those who ate an apple a day. This is a very powerful option in this list of foods to lower blood pressure.

19. Watermelon

When consumed, our body converts the Citrulline amino acid present in this fruit to arginine which helps our body to produce more nitric oxide. This gas, nitric oxide relaxes blood vessels and promotes elasticity in arteries resulting in proper flow of blood that lowers high BP. This is an effective option in this list of foods to lower blood pressure.

20. Oats

foods to lower blood pressure
Source: HealthifyMe

Oats are rich in fiber called beta-glucan which has many heart benefits as well as lowers high blood pressure. Try to include a bowl full of oats in your breakfast daily. This is an effective and easy option in this list of foods to lower blood pressure.

FAQs

What should we eat when BP is high?

Salt is the silent killer if you have high blood pressure. Avoid as mush salt as possible. Also, avoid any fried or high calorie food items. Foods that are high in fibre help lowering the blood pressure. Also, fruits are an effective way to manage your high blood pressure condition.

Do bananas lower BP?

Bananas have a high quantity of potassium which is very helpful to excrete sodium from the body and hence keep the blood pressure in control. One banana a day keeps the high BP away.

How can I lower my BP fast?

There is no quick and healthy way to lower the BP instantly. Lifestyle changes, stress management, weight loss (in case of obesity) and avoiding smoking are very effective methods to help manage high BP condition and to lower it in the long term.

What not to eat when BP is high?

Avoid the following food items if you are having high BP.
1) Salty foods
2) Sugary foods
3) Red meat
4) Sugary drinks
5) Alcohol
6) Saturated fats
7) Processed and prepackaged foods

These are some food options that you must include in your diet to bring down your high blood pressure levels – Foods to Lower Blood Pressure. Apart from focusing on foods to lower high blood pressure, you also need to focus on lifestyle changes and medications. Also, understand that just targeting diastolic blood pressure alone is not the solution. You need to work on lowering blood pressure as a whole.

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