Do you struggle with high blood pressure? Learn about the best foods, herbs and spices to lower blood pressure and enjoy a normal life.
Quick Summary
- Some of the most popular foods include garlic, olive oil, potassium-rich foods like sweet potatoes and bananas, dark chocolate, and beetroot juice.
- Herbs that may help lower blood pressure include ginger, garlic, ginseng and thyme. All of these have anti-inflammatory properties as well as beneficial effects on the heart and circulatory system.
- Adding a variety of spices, such as cinnamon, turmeric, and cardamom, to your diet is a great way to lower blood pressure naturally.
If you are looking for ways to lower your blood pressure, you may want to consider changing your diet. Adding certain foods, herbs and spices to your meals can help regulate blood pressure and keep it healthy.
This blog post will share some of the best options to include in your diet if you are trying to reduce your BP. Read on to learn more!
Relationship Between Food and Lowering Blood Pressure
There is a strong relationship between food and blood pressure. One of the most important things you can do to lower your blood pressure is to eat a healthy diet.
Many foods can help lower blood pressure, including fruits, vegetables, nuts, and whole grains. These foods are high in fibre, potassium, magnesium, and other minerals that help regulate blood pressure.
In addition to eating a healthy diet, it’s important to limit the amount of salt you eat daily. Too much salt can cause blood pressure to rise. It’s also important to stay active and maintain a healthy weight.
Overweight people are more likely to have a high blood pressure than those who maintain a healthy weight. Potassium also has a strong relationship with blood pressure; diets high in potassium have been proven to help lower blood pressure.
Other important factors include getting adequate exercise. A healthy diet must include plenty of lean protein sources and healthy fats when it comes to lowering blood pressure with food.
These foods are packed with nutrients and antioxidants that help keep the body functioning optimally. You may include keto supplements to manage weight and support healthy eating habits.
In contrast, an unhealthy diet is high in saturated fat, sodium, and added sugar. It is low in fibre and key nutrients. This diet increases the risk of heart disease and other health problems. It also raises blood pressure levels.
What To Eat To Lower Blood Pressure?
As you know, the relationship between food and blood pressure is a complicated one. While some foods can help lower blood pressure, others can have the opposite effect. Here are a few of the most effective foods that treat high blood pressure.
Best Foods To Reduce High Blood Pressure
Add these foods to your diet to reduce high BP.
Bananas
Bananas are rich in potassium, which can significantly help to lower blood pressure. A recent study showed that eating bananas as part of a regular diet can help reduce blood pressure. The study found that eating two bananas per day helped to lower blood pressure by 10 per cent.
The potassium in bananas helps to balance the effects of sodium in the body, which can lead to high blood pressure. Potassium also helps to regulate fluids and mineral levels in the body, which is another way to help lower blood pressure.
Beets
Beets are a great source of nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and dilate blood vessels, which improves blood flow and lowers blood pressure.
One study showed that drinking just one cup of beet juice daily for four weeks was enough to significantly lower blood pressure in people with high blood pressure.
Olive oil
Olive oil helps lower blood pressure in multiple ways with its goodness. For starters, olive oil is high in monounsaturated fats, which have been shown to help lower bad cholesterol and reduce the risk of heart disease.
Additionally, olive oil is a good source of antioxidants, which can help protect the body against damaging free radicals.
Finally, olive oil has been found to improve the flexibility of blood vessels and promote blood flow. These effects work together to help reduce blood pressure and improve cardiovascular health.
Fish
Fish are a great source of omega-3 fatty acids, which have been shown to help lower blood pressure. They’re also a good source of protein and other nutrients that are beneficial for health. Eating fish at least two times per week is a good way to improve your overall health and may help reduce your risk of high blood pressure.
Spinach
There are many reasons spinach is good for you, including that it can help lower blood pressure. Spinach is a rich source of potassium, magnesium, and calcium, all of which are minerals known to help regulate blood pressure. Additionally, spinach is high in fibre and low in calories, both of which are also beneficial for people with hypertension. So if you’re looking for a healthy vegetable to add to your diet, spinach is a great option!
High levels of magnesium in spinach also help to relax the muscles surrounding the blood vessels, which in turn helps to improve circulation and reduce blood pressure. Finally, the antioxidants in spinach also protect the cells lining the arteries and keep them healthy, reducing the risk of hypertension.
Dark chocolate
Dark chocolate has been shown to help lower blood pressure in various ways. For one, it contains flavanols, antioxidants that improve the function of the artery walls.
Additionally, dark chocolate can help reduce stress levels, which is another contributing factor to high blood pressure. It may improve insulin sensitivity, which helps keep blood sugar levels stable and reduces inflammation.
Berries
Berries such as strawberries and blueberries are full of antioxidants, which help to protect the body against free radicals that can damage cells and contribute to inflammation. Free radicals are believed to play a role in the development of high blood pressure.
Broccoli
Broccoli is a great source of potassium, which is known to help lower blood pressure. Additionally, broccoli is a high-fibre vegetable that helps regulate blood pressure by promoting healthy digestion and eliminating toxins from the body.
Finally, broccoli is a rich source of antioxidants and phytochemicals. It has sulforaphane, which may help improve cardiovascular health and protect against disease.
The combination of fibre and protein helps to regulate blood sugar levels, while the vitamin C in broccoli helps improve artery function and lower blood pressure.
Broccoli is also a good source of chlorophyll which can help flush toxins from the body. Add a few broccoli to your next salad or stir-fry for a healthy boost!
Citrus fruits
Citrus fruits like oranges and grapefruits are a great way to lower blood pressure because they’re high in potassium and magnesium. These minerals help to loosen up blood vessels and reduce the stress on your heart.
Also, citrus fruits are a good source of vitamin C, which may help keep your blood pressure under control. So next time you’re at the grocery store, stock up on some oranges and grapefruits to help keep your blood pressure in check!
Pumpkin seeds
Pumpkin seeds are a natural way to lower blood pressure because they are a good source of magnesium, which is known to help relax blood vessels and improve blood flow. They also contain zinc, which benefits the heart and circulatory system.
Beans and lentils
Beans and lentils are rich in potassium, magnesium, and fibre. All three of these nutrients are important for maintaining blood pressure levels.
Potassium helps to balance out the effects of sodium in the body, magnesium relaxes blood vessels, and fibre helps to regulate glucose levels and keep blood pressure stable.
Amaranth
Amaranth is whole grain high in fibre, magnesium, and potassium. All of these nutrients are important for maintaining healthy blood pressure levels.
Consuming amaranth regularly for people with hypertension may help lower blood pressure due to its high magnesium and potassium content. This helps relax muscles surrounding the blood vessels and keeps the fluid balance in check.
Pistachio
There is some evidence that pistachios can help to lower blood pressure. Nuts may help improve lipid profiles and reduce inflammation, which could help lower blood pressure.
Additionally, pistachios are a good source of antioxidants, which may also play a role in reducing blood pressure.
Carrots and celery
Carrots and celery are both high in potassium, a mineral that helps regulate blood pressure. They are also low in sodium, so they can help decrease the amount of sodium your body retains. Both of these factors can help to lower blood pressure over time.
Additionally, high fibre may help regulate digestion and stabilise blood sugar levels. This can also have a beneficial effect on blood pressure.
Best Herbs To Lower Blood Pressure
Even in little quantities, the consumption of herbs is beneficial.
Thyme
Thyme contains compounds called thymol and carvacrol that may help relax the muscles around the arteries and improve blood flow.
Ginseng and ginger
Many herbs and spices have been traditionally used to help regulate blood pressure. Some more popular ones include ginger, garlic, and ginseng.
Each of these herbs or spices likely has a different mechanism of action, but they likely all work similarly. For instance, they may help to improve blood circulation or reduce inflammation.
Additionally, they are all low in sodium and high in potassium, which can also help to lower blood pressure.
Best Spices To Lower Blood Pressure
Include these spices in your food or tea to lower blood pressure
Cardamom
It has anti-inflammatory and antioxidant properties, which may help improve hypertension symptoms. Additionally, cardamom is high in potassium, a mineral that helps regulates blood pressure. It’s also rich in fibre, which can help keep blood sugar levels stable and reduce the risk of hypertension.
Cinnamon
Taking cinnamon supplements daily for eight weeks may result in a significant decrease in blood pressure levels. Another study showed that adding cinnamon to food may help to improve blood circulation and lower blood pressure.
In Conclusion
If you’re on the hunt for a way to lower your blood pressure without medication, adding some of these foods, herbs and spices to your diet may help.
Also, talk with your doctor before making any changes, especially if you’re taking medications prescribed to treat high blood pressure.
While everyone’s dietary needs vary, incorporating some of these blood pressure-lowering foods into your regular routine is a great way to start.
BTW. We have a great article about the best blood pressure lowering pills, you might want to have a look.
References
- Massaro, Marika, Scoditti, Egeria and De Caterina, Raffaele. “Effects of Olive Oil on Blood Pressure: Epidemiological, Clinical, and Mechanistic Evidence” Nutrients. 2020 Jun; 12(6): 1548. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/#:~:text=We%20conclude%20that%20due%20to,healthy%20and%20cardiovascular%20disease%20patients.
- Nandini, S. Rao, Roopa B. S. Deepak, and B. Reddy, Praveen. “Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy” J Oral Maxillofac Pathol. 2020 May-Aug; 24(2): 405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7802872/
- Sagon, Candy. “Harvard Study: Dark Chocolate Can Help Lower Your Blood Pressure” AARP Bulletin. https://www.aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html#:~:text=The%20study%20analyzed%2024%20chocolate,notably%20in%20those%20with%20hypertension
Robin Backlund is a dedicated journalist and a medical student who has written several articles and essays exposing the falseness and hollowness of online resources in the medical science niche.