What Foods Can Lower Blood Pressure? Here Are Our Top 10 Picks

Nearly 50% of Americans have high blood pressure and take medication to relieve it. Hypertension is a common health issue in the United States—with changing lifestyles, food habits, and continual exposure to stressful environments fueling it.

While medication is necessary, it’s not the only solution. Food and lifestyle changes are the key to alleviating the issue in the longer run. This article details ten foods that lower blood pressure and how they help you.

Foods that can lower your blood pressure

Bananas

One medium banana contains 422 mg of potassium. Potassium flushes out excess sodium from the body and eases the tension in your arterial walls. Therefore, the American Heart Association deems bananas appropriate to lower blood pressure.

Green leafy vegetables

A study found that a nitrate-rich diet lowers systolic blood pressure. Green leafy vegetables like spinach, cabbage, fennel, kale, Swiss chard, etc., are rich in nitrates and a must for hypertensive individuals.

Oats

Apart from reducing cholesterol, beta-glucan present in oats effectively lowers blood pressure. Oats are also rich in fiber, making them a healthy breakfast option for hypertensive people.

Salmon (or any fatty fish)

Fatty fishes like Salmon are a good source of omega-3 fatty acids. These fatty acids reduce inflammation and oxylipins, a compound constricting blood vessels. Therefore, higher omega-3 intake lowers blood pressure levels in your body.

Berries

Berries like blueberries, strawberries, raspberries, and more, are infamous for their antioxidant content. These antioxidants help increase nitric oxide levels in the body, thereby lowering blood pressure.

Nuts

Rich in fat and antioxidants, nuts are exceptionally good for hypertensive people. Nuts like pistachios regulate heart health with their rich potassium content. Cashew nuts contribute to healthier blood pressure levels by improving triglyceride levels. In comparison, walnuts contain alpha-linolenic acid (ALA), which reduces blood pressure.

Tomato

Tomato gets its signature red color from lycopene. Lycopene reduces oxidative stress and, in turn, blood pressure. Tomato is also rich in potassium, flushing out excess sodium from the body. Therefore, it’s an excellent choice to regulate heart health.

Beet juice

Beets are root vegetables well known for their nitrate and secondary metabolite content. These metabolites decrease the pressure on your blood vessels, reducing blood pressure. However, beet juice is a short-term remedy. There are no long-term studies to prove its efficacy.

Yogurt

High potassium and calcium content present in natural yogurt, or Greek yogurt, helps reduce blood pressure in your body. You can have yogurt as is or with fruits and nuts. We recommend consuming it unsweetened to reap maximum benefits.

Lentils & pulses

Lentils and pulses are enriched with fiber and several other vitamins and minerals, including magnesium and potassium. They are known to reduce systolic blood pressure because of their high nutritional content. They are versatile to cook with, so it's highly recommended.

If you’re suffering from hypertension, changing your diet and lifestyle is necessary to reduce your medication dependency.

If you are suffering from hypertension, reducing sodium intake is crucial—and our recommendations help you do that. Many healthy and delicious recipes can be made using these food items, so give it a shot!

If you’re looking for more personalized advice, don’t hesitate to reach out to our physicians.