How to Lower Blood Pressure Naturally: 5 Foods to Eat

High blood pressure, also known as hypertension, affects over one billion people worldwide, and is a leading risk factor for heart disease and death. It often has no symptoms, making prevention and early management crucial.

Fortunately, you can protect yourself by eating specific, nutrient-rich foods to lower blood pressure naturally. Read on to discover five of these essential foods–but first, let’s explore why healthy eating is key in managing and preventing hypertension.

Why is diet important for managing hypertension?

The foods we eat have a direct impact on our blood pressure levels and, therefore, play a pivotal role in protecting us from hypertension and heart disease.

Research shows a diet high in sodium, saturated fats, and processed foods can raise blood pressure and strain the cardiovascular system. On the contrary, a diet rich in nutrients, vitamins, minerals, and antioxidants positively regulates blood pressure, keeping it within a healthier range.

Studies also highlight the importance of regular exercise, ample sleep, managing stress, and maintaining a healthy weight in preventing and treating hypertension. These lifestyle habits not only help regulate blood pressure but also lower “bad” cholesterol (LDL) and triglycerides and raise “good” cholesterol (HDL), thereby protecting us from cardiovascular diseases.

By embracing these healthy habits, you can safeguard your cardiovascular health and support your overall well-being

5 Foods to lower blood pressure naturally

Now let’s look at specific foods that can help prevent and manage hypertension.

Oats

Oats aren’t just great for lowering cholesterol levels. They can also reduce blood pressure.

One study found that adults with hypertension who consumed oats regularly for six weeks experienced a decrease in both systolic (the top number in a blood pressure reading) and diastolic (the bottom number) blood pressure. Scientists believe this may be due to a special group of antioxidants called avenanthramides, which are uniquely present in oats.

Research suggests that avenanthramides help the body produce more nitric oxide, which acts as a vasodilator, relaxing and widening blood vessels. This mechanism increases blood flow, lowering blood pressure.

Oats also contain dietary fiber, which helps lower blood pressure by reducing post-meal glucose levels and insulin resistance, removing LDL cholesterol to prevent arterial narrowing, and aiding in weight management.

Minerals like potassium and magnesium in oats also balance sodium and relax blood vessels. These combined factors make oats a valuable food for controlling blood pressure.

Oranges

Oranges are most well-known for their Vitamin C content, but they also offer the benefit of helping to reduce diastolic blood pressure.

Researchers attribute oranges’ blood-pressure-reducing effects to a compound called hesperidin, which regulates the activity of important genes, enzymes, and proteins related to lipid and glucose metabolism, blood pressure control, and weight management.

To reap the most benefits from oranges, eat them as a snack or as part of your breakfast, and avoid commercial juices. Store-bought juice often contains additives and excessive sugar, which can diminish the positive effects on blood pressure.

Berries

Eating berries is one of the best ways to lower blood pressure with food–namely due to their antioxidant content. In fact, according to one study, eating blueberries and strawberries regularly can reduce blood pressure by 8%.

Berries contain a flavonoid called anthocyanin–an antioxidant that gives these fruits their vibrant color. Anthocyanins boost nitric oxide levels in the bloodstream–which we learned above relaxes blood vessels–while reducing the production of molecules that restrict blood flow. This dual action may have a positive impact on blood pressure levels, although further research in human studies is needed.

Related: What is the DASH Diet?

Still, it’s worth including berries in your diet. Eat them as snacks or add them to smoothies or yogurt for a delicious, heart-healthy treat.

Dark chocolate

Good news for all you chocolate lovers! Studies show those with prehypertension or hypertension can reduce their blood pressure with the help of cocoa-rich, dark chocolate.

Cocoa is packed with flavonoids that help the body produce more nitric oxide, which again relaxes blood vessels. Just make sure your chocolate is at least 70% cocoa, and enjoy it in moderation. Eating too much chocolate–and the sugar in it–may offset these potential benefits.

Pistachios

Pistachios aren’t just delicious; they’ve been the subject of numerous studies highlighting their natural ability to lower blood pressure.

Like many nuts, pistachios contain L-arginine, an amino acid that converts into nitric oxide in the body, supporting blood vessel health and regulating blood pressure.

Incorporating pistachios into your diet has been shown to lead to reductions in both systolic and diastolic blood pressure readings. A review of 21 studies revealed a notable decrease of 1.82 millimeters of mercury (mmHg) in systolic blood pressure and 0.8 mmHg in diastolic blood pressure with pistachio consumption.

Aim for 1.5 ounces of pistachios daily. You can enjoy them as a snack or even sprinkle them on salads.

Eating the right foods can help you naturally lower blood pressure without medication. So try incorporating these nutritional powerhouses into your diet today. With a balanced approach to eating and healthy living, you can improve your well-being and open the door to greater longevity and a more vibrant life.

References:

https://www.ncbi.nlm.nih.gov/books/NBK539859/

https://world-heart-federation.org/what-we-do/hypertension/#:~:text=Hypertension%20is%20the%20number%20one,more%20than%201%20billion%20people.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541164/

https://www.ncbi.nlm.nih.gov/books/NBK482514/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814348/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8109559/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655940/#:~:text=A%20meta%2Danalysis%20of%2025,decline%20in%20SBP%20%5B12%5D.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251477/