20 Best Foods That Lower Blood Pressure

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Our diet pattern has a great role to play in keeping ourselves healthy. Similarly, eating healthy is essential to lower high blood pressure and prevent complications that might arise due to high blood pressure. High blood pressure is a gateway to heart disease or stroke. It is an easily preventable risk factor for heart disease. 

In order to lower blood pressure, it is advisable to have a diet rich in potassium and magnesium. Having heart-healthy foods such as fruits, vegetables, nuts, and fatty fish helps lower blood pressure. Some of them have been discussed below.

1. Citrus Fruits

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Citrus fruits such as oranges, lemons, limes, grapefruits, etc. are loaded with vitamins, minerals, and plant compounds. They contain a flavonoid known as hesperidin that helps to lower blood pressure.

The compounds in citrus fruits reduce the risk factors for heart diseases such as high blood pressure and keep the heart healthy. According to research, the consumption of 530 to 600 grams of fruits per day is beneficial to manage high blood pressure.

2. Yogurt

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Low-fat dairy products such as yogurt are great sources of calcium. Yogurt consists of various nutrients including potassium and calcium essential to regulate blood pressure.

Not just for high blood pressure, the vitamins, minerals, and protein in yogurt are a great complement to every diet. Patients with high blood pressure are suggested to have foods high in potassium and yogurt makes it to the list too. Frequent consumption of yogurt (5-6 times a week) decreases systolic and arterial pressure in adults with high blood pressure.

3. Bananas

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Another fruit that you can add to your diet to reduce high blood pressure is bananas. Bananas are rich in potassium and potassium is great for blood pressure management.

The potassium content in bananas helps remove the excess sodium content in the body. It also eases the blood vessel walls preventing the blood cots. A banana a day will serve you with fiber as well as potassium and other nutrients essential for the body. You can have it straight out of hand, blend it, and make a smoothie, or add to a bowl of breakfast.

4. Berries

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Berries are a rich source of antioxidants. Antioxidants such as anthocyanins give vibrant colors to berries. It increases the nitric oxide levels in the blood and increases the blood flow. The smooth blood flow helps in lowering the high blood pressure.

Different types of berries such as blueberries, strawberries, raspberries, cranberries, chokeberries, etc. can be part of your diet that help reduce high blood pressure. Especially the blueberries are effective against the high blood pressure. Berries can be consumed in any form: whole, freeze-dried, or as a juice.

5. Salmon

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Fatty fish like salmon are a marvelous source of omega-3 fatty acids. The fatty acid helps reduce inflammation and lower blood pressure levels. Salmons are also a great source of vitamin D. The vitamin D helps absorb calcium and protect against depression. It also helps to regulate blood pressure.

As per the studies, including higher omega-3 fats in the diet helps lower the risk of high blood pressure in young adults.

6. Avocado

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A creamy, tasty treat to tastebuds, avocados have various health benefits to offer. A good source of fiber as well as monosaturated fats, avocados are best to lower blood pressure.

Not just a source of fiber and monosaturated fats, avocados are a good source of potassium too. This helps lower and prevent high blood pressure. Lowered blood pressure equals to healthy heart. Make avocado toast or use it as the base for sandwiches, have it as you wish and reap the health benefits.

7. Broccoli

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A smart way to reduce blood pressure is by adding veggies to your diet. Cruciferous veggies such as broccoli have many health benefits. It has magical compounds essential to lower blood pressure. Broccoli is a rich source of calcium, potassium, magnesium, and vitamin C.

A diet high in cruciferous vegetables lowers the risk of heart disease and leads to longevity. Loaded with flavonoid antioxidants, broccoli helps enhance the blood vessel functions. It does so by increasing the nitric oxide levels in the body.

8. Kiwi

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Having only one fruit or veggie will not lead to lowered blood pressure. However, adding them to your daily diet pattern saves you from various diseases. One of the fruits that naturally help lower the blood pressure is kiwi.

Kiwi is a rich source of vitamin C. It also contains other nutrients such as potassium, fiber, and magnesium essential for the regulation of blood pressure. Kiwi also has various plant-based polyphenol and antioxidant compounds that help lower the risk factors of heart disease like high blood pressure.

9. Pumpkin Seeds

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The other food that you can include in your diet to lower blood pressure is pumpkin seeds. It has beneficial effects on blood pressure. The pumpkin seeds are rich in magnesium and zinc which help lower blood pressure.

The magnesium content in pumpkin seeds relaxes the blood vessels and helps regulate blood pressure. This lowers the risk of stroke and heart disease. Studies suggest including 30 g of pumpkin seeds in a daily diet. This will provide effective nutrients essential for the functioning of the body and lowering blood pressure.

10. Dark Chocolate

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To all the chocolate lovers, here's the good news! According to various studies, having dark chocolate helps reduce high blood pressure. The high cocoa content in dark chocolate helps lower blood pressure.

To add more, the flavonoids in dark chocolate produce nitric oxide. It helps in relaxation of the blood vessels and lowers the high blood pressure. Moreover, dark chocolates are rich in antioxidants and polyphenols essential for reducing blood pressure. Dark chocolates with at least 70% cocoa content help reduce bad cholesterol, lower blood pressure, and keep your heart healthy.

11. Leafy Greens

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Leafy green vegetables such as Swiss chard, kale, spinach, romaine lettuce, etc. are excellent sources of nutrients such as potassium and magnesium. These are essential nutrients that play a vital role in lowering blood pressure.

Vegetables such as spinach is rich in a plant-based compound known as nitrate. It relaxes the blood vessels and helps lower blood pressure. Not just that, spinach is loaded with potassium, calcium, antioxidants, and magnesium which support heart health. 

12. Beets

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Beetroots have been studied to have properties that help lower blood pressure. Just like berries, beetroots are also high in nitric oxide which helps in reducing blood pressure.

As per the studies, it is suggested to have beetroot juice to reduce systolic blood pressure. The high nitrate levels in beetroot juice help increase blood flow and reduce blood pressure. The juice also improves heart health. Beetroot juice has a higher nutritional value. 

13. Legumes

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Legumes such as lentils, beans, and peas are rich in nutrients. The magnesium and potassium content in the legumes helps regulate blood pressure. As per studies, daily intake of one cup of cooked legumes decreases the risk of high blood pressure. Legumes inhibit angiotensin-converting enzyme (ACE) activity and increase the nitric oxide production.

Nitric oxide helps blood vessels to relax and increases the blood flow. This eventually helps lower the blood pressure levels. Legumes and beans have high fiber content. The consumption of legumes helps prevent coronary heart disease too.

14. Sweet Potatoes

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In order to lower the blood pressure, foods rich in potassium are recommended. One another food that is rich in potassium is sweet potatoes. Sweet potatoes are rich in magnesium and fiber that help regulate blood pressure and protect your heart.

Higher potassium in sweet potatoes and its intake help to excrete more sodium. Excretion of excess sodium helps to lower blood pressure. You can bake the sweet potatoes or have them as salads. No matter the mode of consumption, you are reaping the health benefits.

15. Oats

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Consumption of whole grains such as oats and oatmeals is associated with lowering the risk of cardiovascular disease. It does so by decreasing the likelihood of high blood pressure.

High in fiber, oatmeal helps you lose weight, and lower cholesterol too. These all are linked to lowering blood pressure and keeping the heart healthy. This light breakfast mixed with desired fruits and nuts keeps you full for the day. A great way to start your day and live a healthy life.

16. Brown Rice

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Another whole grain food that one can include in their diet is brown rice. Having brown rice is also associated with reducing the likelihood of high blood pressure. Studies have found a 60% reduced risk of high blood pressure in those who frequently consume whole grains.

It is believed that the fiber concentration and other plant compounds in whole grains have effects on lowering the risk factors of heart disease such as blood pressure. Frequent consumption of brown rice reduces the chances of high blood pressure.

17. Olive Oil

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Even though olive oil is high in calories, it has various health benefits. Various nutrients and plant-based compounds found in olive oil help lower blood pressure.

Olive oil has omega-9 fat oleic acid and antioxidant polyphenols which are beneficial for lowering blood pressure. According to research, replacing butter with olive oil in the cooking process may reduce the risk of various diseases. Olive oil is said to lower the blood pressure among women. Rich in polyphenols and nutrients, olive oil will benefit health when added to the diet.

18. Carrots

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Easy to munch, and loaded with nutrients, carrots must be on your diet to lower blood pressure. This crunchy, sweet vegetable is nutritious and a staple of many. Carrots are rich in vitamins, minerals, and various other plant compounds. These offer various health benefits.

One of them is, managing the blood pressure. You can use carrots in various ways and include them in your diet. Regular consumption of carrots will benefit by lowering blood pressure. Get all the nutritional value that carrot has to offer by consuming it raw, baked, as a juice, and more.

19. Nuts

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Different types of nuts such as walnuts, almonds, and pistachios are very beneficial to those with high blood pressure. Easy to carry around as snacks, these nuts have various health benefits. Healthy fats, antioxidants, fiber, potassium, and magnesium found in the nuts help reduce blood pressure.

Walnuts decrease diastolic blood pressure while pistachios reduce systolic blood pressure. Rich in nutrients, moderate consumption of almonds helps reduce overall blood pressure. So, when easy fibrous snacks are available widely in the market, make sure to consume them moderately and reap the health benefits.

20. Lean Meats

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According to the United States Department of Agriculture, lean meat is any meat that has less than 10 grams fat, saturated fat of less than or equal to 4.5 grams, and less than 95 milligrams of cholesterol per 100 grams. Lean meats include chicken breast, beef sirloin, pork tenderloin, etc. They are high sources of protein and other nutrients that help lower blood pressure.

As long as the lean meat matches your personal taste, budget, and does not clash with your cultural values, make them a part of your balanced diet. This will provide nutrients and help reduce blood pressure when consumed moderately.

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