Eat These 10 Foods to Lower Blood Pressure Naturally

Stop starving yourself to lower blood pressure. Eat these instead.

foods to lower blood pressure naturally

High blood pressure is a common condition these days and is a risk factor for cardiovascular disease. There are many foods that lower blood pressure naturally.

And we will discuss 10 of them in this article. Many people with hypertension rely on blood pressure medication.

While this may be necessary, there is also a chance that blood pressure can be managed through diet or that the dosage of medication can be reduced if a proper, healthy diet is maintained. 

We hope you give these foods that lower blood pressure naturally a try for your health and overall wellness.

1. Whole Grains

Dietitians keep telling you, whole grains are good for you, and it’s true!

A study in the American Journal of Clinical Nutrition found that three portions of whole grains daily had a significant reduction in blood pressure. And it decreased the risk of coronary artery disease by up to 25%. 

Whole grains don’t have to be just whole wheat and oats either.

There is also barley, quinoa, rye, and brown rice, so you could change things up and keep things interesting!

2. Bananas

eating bananas health benefits

Bananas are delicious and filling and are a great source of potassium.

In this national health survey of more than 24,000 people in the Journal of the Academy of Nutrition and Dietetics, low potassium intake was found to be associated with an increased risk for hypertension.

Potassium intake is also heavily emphasized in the DASH diet, which has been successfully used by doctors and dietitians to lower patients’ blood pressure without medication. You heard that right – without medication!

3. Beans

Beans are chockfull of fiber and potassium, nutrients that help reduce blood pressure.

What’s more, it has both insoluble and soluble fiber, which contribute to overall digestive health.

In this national health survey of more than 1,400 individuals in the Journal of the American College of Nutrition, it was found that compared to individuals who don’t consume beans, the ones who do have higher intakes of fiber and potassium.

They also had smaller waistlines and lower BMI, other markers that help reduce blood pressure.

4. Apples

So is the saying “An apple a day keeps the doctor away!” true? Yes!

This controlled study found that apples, likely due to their high flavonoid content, help lower blood pressure. 

In the Journal of Nutritional Science, it was stated that flavonoids are powerful antioxidants that fight cellular damage and help keep the body functioning normally.

Due to this, they help lower blood pressure, as well as the risk for cardiovascular disease, cancer, and type 2 diabetes.

5. Avocado

avocado

Avocados are full of health-benefiting properties that help lower blood pressure. 

The DASH diet, as explained by Harvard Medical School, is a diet prescribed by doctors and dietitians to lower blood pressure without medication.

It puts a heavy emphasis on several things found in large amounts in avocados: fiber, potassium, and healthy fat.

Now, doesn’t avocado on whole grain toast (also good for lowering blood pressure) sounds like the perfect breakfast?

6. Black Tea

Need a reason to switch over to tea to wake you up in the morning?

In this double-blind study done in the Netherlands, it was found that black tea, being rich in flavonoids, a group of antioxidants that has many health benefits, helps lower blood pressure.

Even after a fat-loaded meal, blood pressure was lower than usual.

Typically, fat-loaded meals lead to an increase in blood pressure after a meal, but with black tea intake, blood pressure was still lower.

7. Salmon

In this study of more than 300 individuals, salmon consumption three times a week helps reduce blood pressure due to its healthy omega-3 fat content. It was also found to help with weight loss.

Even if it is a “fatty fish” because healthy fat can help reduce blood pressure than lean fish.

This is because high blood pressure is an inflammatory condition and the healthy omega-3 fat in salmon is anti-inflammatory.

8. Rolled or Steel Cut Oats 

Oats are a popular breakfast option, whether as oatmeal, granola, or in other ways. We recommend rolled or steel cut oats for maximum health benefits.

According to this clinical trial of more than 80 people, oats help decrease blood pressure significantly enough to reduce the need for blood pressure medication.

This is probably due to their high amount of soluble fiber, which also helps reduce blood sugar and cholesterol levels.

The great thing about oats is that they are so versatile – you could go for a lightly sweetened version topped with fruits, peanut butter, and nuts, or a savory version, which is becoming more popular these days. 

9. Berries

high fiber foods for constipation

Who doesn’t love berries? They are low in calories and full of flavor, great in smoothies, as topping on oatmeal, and a pop of flavor in salads.

One research involving more than 1,200 individuals found that berries help reduce blood pressure. They also help reduce cholesterol and regulate blood sugar spikes.

Best of all, you can benefit from consuming berries all year round by using frozen berries. They are cheaper as well and keep indefinitely.

10. Cocoa

Need more reasons to love chocolate, especially dark chocolate?

Cocoa, in its raw form, is a rich source of polyphenols, making up 12-18% of its dry weight.

As mentioned in this government-funded research in Spain, polyphenols are antioxidants that have many health benefits, including lowering blood pressure and bad (LDL) cholesterol. 

To obtain the benefits of cocoa, 70% or even higher dark chocolate is best.

Other forms of chocolate, including milk chocolate and white chocolate, have too much sugar and have too little to no cocoa.

Takeaway

The consumption of all these 10 foods has been associated with lowering blood pressure, along with many other health benefits.

They are all tasty, can easily be made part of a healthy lifestyle and most of them are easy to find.

We hope you try these foods that lower blood pressure for yourself and see the difference!

(Nutritionist-Dietitian, Blogger & Content Writer)

I like living a holistic, balanced lifestyle, one that takes health and personal preference into account. I also love to experiment in the kitchen, create new dishes and bake. I believe that the pursuit of health should lift us up, not be something rigid that holds us down.