20 Best Blood Pressure Lowering Foods

July 20, 2023

High blood pressure (High BP) or Hypertension is a common condition. The condition adversely affects the arteries of your body. High blood pressure may be defined as a condition in which the blood running through your arteries exerts tremendous pressure on the artery walls. In such a condition, the heart has to struggle to pump the blood. The unit for measuring blood pressure is mm HG (Millimeters of Mercury). When the blood pressure (BP) is around 130/80 mm Hg or even higher, it is identified as high blood pressure. If left untreated, high blood pressure can increase the risk of cardiovascular diseases and other fatal health complications. [1]

High BP is a silent killer. In the early stages, no symptoms appear until a severe medical crisis like cerebral stroke, heart attack, or chronic kidney disease occurs. [1] Although most high blood pressure patients remain asymptomatic, some report vertigo, neck pain, lightheadedness, headaches, fainting episodes, or altered vision. [1]

It is crucial to have your BP checked at least twice a year. Some may require more frequent check-ups. If high blood pressure is detected, one must immediately see a doctor and start taking the prescribed medications in the prescribed dosage. But, apart from drugs, you can also try blood pressure lowering food for best results.

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20 Best Blood Pressure Lowering Foods

Spinach

A compound called Nitrate in Spinach makes it an ideal blood pressure lowering food. [2] Essential minerals like calcium, potassium, magnesium, and Spinach’s antioxidants can also have a cardio-protective impact.

Nuts

Consumption of nuts, especially cashew nuts, and pistachios, can have a BP-lowering impact. These nuts can lower both the systolic and diastolic pressures. As nuts are significantly low in sodium and have high amounts of polyunsaturated and monounsaturated fatty acids, nuts stand out as a suitable blood pressure low food. [3]

Pumpkin Seeds

Pumpkin seeds are a vital magnesium source, and that mineral can effectively regulate your blood pressure levels. [4] So, include pumpkin seeds generously in your salads.

Flaxseeds

Include Flaxseed in your daily diet. It is a healthy food for lowering bp. Alpha-linolenic acid, fiber, and lignans in Flaxseed can help you beat your high bp. [5]

Garlic

Garlic (Lahsun) is one of the best blood pressure-lowering foods. Allicin content in Garlic and its hydrogen sulfide production attribute [6] can effectively lower blood pressure.

Prickly Custard Apple

Extracts of Prickly Custard Apple may be added to your salads and soups to experience a BP-lowering impact. This herb can lower your BP by decreasing peripheral vascular resistance. [7]

Celery Juice

Take Celery juice to experience the best blood pressure foods lower quickly impact. Celery juice mixed with honey as a sweetener can reduce systolic and diastolic pressure. Also, Celery juice can manage high bp symptoms such as headache, dizziness, and shoulder pain. [7]

Carom Seeds

Thymol in Carom Seeds (ajwain) can produce an antihypertensive impact and be used as an effective blood pressure-lowering food. [7]

Black Beans

Black beans are rich in phytochemicals and can protect you from the damaging impacts of high blood pressure. Glucoside and Saponin in Black beans can lower your systolic pressure significantly. [7]

Carrots

High amounts of Carotenoids, fiber, and polyphenols in Carrots and Carrot juice can guard against high blood pressure. [7]

Soybean

Soybean and other soy products make a nutritious blood pressure lowering food, lowering both systolic and diastolic pressure. [7]

Tomato

tomato - blood pressure foods lower quickly

Lycopene in tomatoes can reduce high blood pressure. Including tomatoes in your diet can help you manage your bp levels effectively. [7]

Moringa

Moringa Oleifera (Saijna) may be used in curries and subzis to experience its anti-hypertensive impact on systolic and diastolic pressure. [7]

Basil

Start your day with a cup of holy Basil (Tulsi) tea to experience lowered BP [7] and several other health benefits of Basil, such as improved cardiovascular health, protection against cough and cold, and more.

Ginger

Ginger is primarily used as a cooking spice in India. Incorporation of Ginger in the diet can reduce high blood pressure as the root acts as a natural ACE inhibitor and calcium channel blocker. [7]

Green Tea

Kick-start your day with a cup of translucent green tea. This yellowish-green tea has high antioxidants and can significantly lower your BP. [7]

Pomegranate

Pomegranate is one of the best blood pressure-reducing fruits. Pomegranate can lower high blood pressure by decreasing the Angiotensin-converting enzyme (ACE) levels. [7]

Dark Chocolate

dark chocolate - blood pressure low food

Dark chocolate has flavonoids that can produce nitric oxide. Nitric oxide causes the blood vessels to dilate, lowering your BP. [7]

Oily Fishes

Include oily fish in your diet and lower your blood pressure effectively. Omega-3 fatty acids in Oily fishes can combat hypertension. [8]

Berries

Berries, especially blueberries, cranberries and strawberries, contain anthocyanins which can lower high blood pressure significantly. [9]

FAQs

What is high blood pressure according to Ayurveda?

According to Ayurveda, the condition of High blood pressure is called Prasara-Avastha. It is a disturbed state resulting from the spread of the vitiated Doshas from their original sites. [10] It is a tri dosha vyadhi and originates from Raktagata Vata. [11] Brahmi, Mandookparni, Bhringaraja, Vacha, Jyotishmati, Sarpagandha are the best Ayurvedic herbs to treat high blood pressure or hypertension. [11]

What lifestyle issues need to be avoided when you have high blood pressure?

When you have high blood pressure, you should give up the following bad practices:
1. Smoking
2. Tobacco use
3. Drinking Alcohol
4. Physical inactivity
5. Taking too much caffeine

How can potassium intake impact

Potassium helps in balancing the salt content in your body’s cellular structures. Low potassium in the body can cause an imbalance of sodium. This can later take the shape of high blood pressure.

Conclusion

A blood pressure low diet should comprise the above-listed food items. An ideal high bp diet should be a low-sodium diet, and should include ample veggies, nuts, seeds, lean meats, low-fat dairy, and whole grains. Food plays a crucial role in managing high blood pressure. So, if you have been diagnosed with high blood pressure, you must watch what you have on your plate.

Disclaimer

This article is written from a health and wellness perspective and is not medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.