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13 Foods To Lower Blood Pressure Naturally

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High blood pressure affects almost every individual after a certain age. Factors like stress, diet, etc., play a significant role in high blood pressure conditions that may lead to chronic heart problems.

Hence, it should be treated or controlled timely to prevent yourself from harsh situations.

You may rely on certain medications that immediately drop the blood pressure to normal or opt for a habit of eating a healthy and beneficial diet.

Several food items are naturally available that you may consume to control your blood pressure. Hence, this article lists some valuable food items to lower blood pressure.

13 Foods To Lower Blood Pressure

  1. Citrus Fruits

    Citrus fruits like grapes, lemon, oranges, grapefruit etc., could be highly beneficial[1] in lowering blood pressure. Generally, citrus fruits primarily contain Vitamin C, citric acid, and antioxidants like flavonoids, which could help reduce blood pressure.

    Moreover, citrus fruits are highly nutritious that include several vitamins and minerals like vitamin A, potassium, calcium, phosphorus, etc., which may help control blood pressure.

    Potassium is a helpful mineral to promote the proper functioning of the cells. Moreover, the mineral may also maintain the sodium-potassium balance essential to keep the pressure usual.

    Additionally, these fruits do not contain sodium which could be responsible for increasing blood pressure.

  2. Bananas

    The study[2] suggests that potassium-rich food is good for keeping blood pressure regular. Banana is a tropical fruit that contains a high amount of potassium.

    An average-sized banana may supply up to 420 milligrams of potassium to the body. Potassium may help create an electrolyte balance in the blood, i.e., by lowering the effect of sodium.

    The presence of sodium causes water retention in the bloodstream, which may lead to increased pressure in the blood vessels; hence, you may consider bananas to control blood pressure.

    Additionally, bananas offer several other nutritional values that may be useful to the body. One medium-sized banana is fiber-rich and contains Vitamin C, A, natural sugar, and carbohydrates.

  3. Mangoes

    Mangoes are the yellow summer fruit, primarily grown in Southeast Asian countries like India. It is a delicious fruit with multiple health benefits.

    You may be surprised that mangoes could help keep your heart healthy. Mangoes contain a high amount of potassium and magnesium, which are responsible for creating an electrolyte balance.

    Moreover, mangoes contain several other essential nutrients like fiber, Vitamin C, folate, etc., which may lower the risk of heart diseases.

    Some researchers have mentioned that mangoes have helped lower systolic blood pressure and pulse pressure after a few hours of consuming mango.

  4. Berries

    Berries are the tiny medkits[3] to lower or prevent higher pressure issues in an individual. Strawberries and blueberries mainly help keep the blood pressure regular due to several active compounds.

    Anthocyanin is a primary compound found in berries that gives their respective colors. It is a potent antioxidant that may help relax or open the blood vessels to allow smooth blood flow.

    Moreover, blueberries are one of the biggest suppliers[4] of nitric oxide that may help dilate the blood vessels; hence, it reduces the restriction during blood flow.

    You may consider eating a bowl of berries daily to help treat high blood pressure issues.

  5. Beets

    Beets are low-calorie food with high nutritional values[5]. They contain a wide range of vitamins, minerals, and essential compounds helpful in treating several health conditions.

    Beets are highly rich in nitrates that may help lower blood pressure and reduce inflammation. The nitrates found in beet improve the blood flow by increasing the surface area of the vessels.

    Moreover, beets could also enhance cognitive function by improving the blood flow to the frontal lobe. You may consume raw beet juice or cooked beet to get the desired nutrition.

    But, raw beet juice could be highly beneficial to get the highest advantage.

  6. Pumpkin Seeds

    You may not believe it, but pumpkin seeds are one of the best remedies for high blood pressure. The seeds are tiny but packed with a lot of nutritional value.

    You may consider consuming[6] raw seeds or pumpkin seed oil for health benefits. Each pumpkin seed contains various essential minerals and compounds like potassium, manganese, and arginine (a compound required to produce nitric oxide).

    These essential nutrients found in pumpkin seeds may help relax blood vessels and reduce blood pressure. Moreover, regular consumption of pumpkin seed oil for a few weeks may contribute to the reduction of systolic blood pressure.

  7. Carrots

    Carrots have been effective against several health conditions, including high blood pressure. The root vegetable contains various essential nutrients crucial to keeping the blood pressure as usual.

    Generally, a carrot contains multiple phenolic compounds, including p-coumaric, caffeic acid, chlorogenic, etc. These essential compounds may contribute to relaxing blood vessels and reducing inflammation in the body.

    These compounds’ overall effect would help keep the blood pressure under control[7]. Moreover, carrots contain a high amount of Vitamin C, which may significantly reduce chronic heart conditions like a heart attacks.

  8. Avocado

    Avocados are fleshy and nutritious fruit that may be effective[8] against several serious health conditions. Generally, avocado consumption may help treat or prevent conditions like low vision, heart issues, several cancers, etc.

    But, it could also be beneficial in lowering blood pressure. Avocados contain various nutrients, but the potassium and lutein content of the fruit may help normalize blood pressure.

    Moreover, the minerals may help reduce oxidative or inflammatory stress in the body. Some nutritional studies have revealed that each avocado may contain up to 975 milligrams of potassium.

    Hence, one avocado would be enough to meet 25% of the daily needs of an individual.

  9. Broccoli

    Broccoli is a crucifer that contains all the essential nutrients required to lower blood pressure. Broccoli primarily contains Vitamin C, potassium, magnesium, and calcium that may help keep your heart healthy.

    Potassium and manganese[9] are two crucial elements to balance the sodium level in the blood and relax the arteries and blood vessels for smooth blood flow.

    Vitamin C also shows antioxidant properties that may strengthen blood vessels and stimulate the release of nitric oxide.

    Broccoli contains another crucial compound called glutamic acid[10] that has been linked to lowering blood pressure in some people. But, additional evidence and studies would be required to confirm the role of the compound.

  10. Red Bell Peppers

    The capsicum family fruit, red bell peppers, may help effectively treat high blood pressure conditions. The study[11] suggests that the red bell peppers restrict the action of an enzyme called angiotensin-converting enzyme or ACE.

    The restriction of the enzyme activity doesn’t allow the production of angiotensin-II, which is responsible for narrowing blood vessels and arteries.

    Hence, red blood pepper prevents the arteries and blood vessels from narrowing and keeps the blood flow usual. Additionally, red bell peppers also contain Vitamin A, Vitamin C, and potassium which may contribute to the reduction of blood pressure.

  11. Dark Chocolate

    Consuming dark chocolates to lower blood pressure would be a treat for anyone. Dark chocolates with up to 75-100% cocoa content may help lower blood pressure.

    Cocoa seeds contain multiple beneficial antioxidants, including flavonoids. The flavonoids are responsible for producing nitric oxide that may help dilate[12] the blood vessels and reduce restrictions during the blood flow.

    Hence, an easy passage of blood would help to lower blood pressure. But, dark chocolate consumption should be thoroughly monitored as they contain fats, sugars, and calories.

    Excessive consumption of dark chocolate may lead to weight gain and other related issues.

  12. Apricots

    Apricots are round and yellow fruit with high nutritional values. Apricot is a low-calorie food containing several essential compounds, vitamins, and minerals.

    The small yellow fruit contains multiple[13] antioxidants like Vitamin A, C, E, lutein, etc., that may help reduce inflammatory reactions in the body.

    Moreover, it may help reduce oxidative stress that prevents several heart conditions and obesity. Apricots also contain potassium, a prime mineral to keep the electrolyte balance in the body.

    Potassium suppresses the harmful impact of sodium on blood pressure; hence, a valuable element to consume during high blood pressure.

  13. Salmon

    Salmon is a fatty fish that contains omega-3 fatty acids as the main component. The fatty acid could be beneficial in keeping your heart healthy.

    The omega-3 fatty acids may help reduce oxylipin concentration, the compound responsible for blood vessel constriction and inflammatory reactions.

    Hence, you may get regular blood pressure due to less constricted blood vessels. A study[14] shows that people consuming salmon have shown a significant drop in their SBP and DBP levels.

    Moreover, higher salmon consumption may help lower the risk of developing hypertension.

Conclusion

By now, you might have understood that potassium-rich foods are highly essential to keep blood pressure regular. Moreover, some other essential nutrients like Vitamin C, manganese, etc., also significantly lower blood pressure.

Hence, you may consume some food items from the above list. Additionally, you may consult any dietitian to get an idea of other beneficial food items to decrease blood pressure.

+14 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Sedigheh Asgary and Mahtab Keshvari Effects of Citrus sinensis juice on blood pressure ARYA Atheroscler. 2013 Jan; 9(1): 98–101.
  2. Seamus P. Whelton, and Roger S. Blumenthal Beyond the Headlines: Insights on Potassium Supplementation for the Treatment of Hypertension from the CHEP Guidelines Circulation. 2017 Jan 3; 135(1): 3–4. doi: 10.1161/CIRCULATIONAHA.116.024525
  3. Arpita Basu, Michael Rhone, and Timothy J Lyons Berries: emerging impact on cardiovascular health Nutr Rev. 2010 Mar; 68(3): 168–177.
    doi: 10.1111/j.1753-4887.2010.00273.x
  4. Sarah A Johnson, Arturo Figueroa, Negin Navaei, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial J Acad Nutr Diet. 2015 Mar;115(3):369-377. doi: 10.1016/j.jand.2014.11.001. Epub 2015 Jan 8. Available from: https://pubmed.ncbi.nlm.nih.gov/25578927/
  5. Leah T Coles and Peter M Clifton Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial Nutr J. 2012; 11: 106. Published online 2012 Dec 11. doi: 10.1186/1475-2891-11-106
  6. Aliaa E M K El-Mosallamy, Amany A Sleem, Omar M E Abdel-Salam, et al. Antihypertensive and cardioprotective effects of pumpkin seed oilJ Med Food. 2012 Feb;15(2):180-9. doi: 10.1089/jmf.2010.0299. Epub 2011 Nov 14. Available from: https://pubmed.ncbi.nlm.nih.gov/22082068/
  7. Raffaella Soleti, Marine Coué, Charlotte Trenteseaux, et al. Carrot Supplementation Improves Blood Pressure and Reduces Aortic Root Lesions in an Atherosclerosis-Prone Genetic Mouse Model Nutrients. 2021 Apr; 13(4): 1181. Published online 2021 Apr 2. doi: 10.3390/nu13041181
  8. Mark L. Dreher and Adrienne J. Davenport Hass Avocado Composition and Potential Health Effects Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. Published online 2013 May 2. doi: 10.1080/10408398.2011.556759
  9. Mark Houston The role of magnesium in hypertension and cardiovascular disease J Clin Hypertens (Greenwich). 2011 Nov;13(11):843-7. doi: 10.1111/j.1751-7176.2011.00538.x. Epub 2011 Sep 26. Available from: https://pubmed.ncbi.nlm.nih.gov/22051430/
  10. Jeremiah Stamler, Ian J Brown, Martha L Daviglus, et al. Glutamic acid, the main dietary amino acid, and blood pressure: the INTERMAP Study (International Collaborative Study of Macronutrients, Micronutrients and Blood Pressure) Circulation. 2009 Jul 21;120(3):221-8. doi: 10.1161/CIRCULATIONAHA.108.839241. Epub 2009 Jul 6. Available from: https://pubmed.ncbi.nlm.nih.gov/19581495/
  11. Fatemeh Shirani, Sahar Foshati, Mohammad Tavassoly, et al. The effect of red pepper/capsaicin on blood pressure and heart rate: A systematic review and meta-analysis of clinical trials Phytother Res. 2021 Nov;35(11):6080-6088. doi: 10.1002/ptr.7217. Epub 2021 Oct 22. Available from: https://pubmed.ncbi.nlm.nih.gov/34676607/
  12. Dirk Taubert, Renate Roesen, Clara Lehmann, et al. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial JAMA. 2007 Jul 4;298(1):49-60. doi: 10.1001/jama.298.1.49. Available from: https://pubmed.ncbi.nlm.nih.gov/17609490/
  13. Mohammad Reza Ardalan and Mahmoud Rafieian-Kopaei Antioxidant supplementation in hypertension J Renal Inj Prev. 2014; 3(2): 39–40.
    Published online 2013 Nov 3. doi: 10.12861/jrip.2014.13
  14. Alfons Ramel, J Alfredo Martinez, Mairead Kiely, et al. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction Nutrition. 2010 Feb;26(2):168-74. doi: 10.1016/j.nut.2009.04.002. Epub 2009 May 31. Available from: https://pubmed.ncbi.nlm.nih.gov/19487105/

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