Every one of us might have heard the word blood pressure. High BP or low BP is hazardous and maintaining it as normal includes consistent and conscious intake of certain foods for lowering blood pressure quickly. To begin with, Blood is the source or medium that carries nutrients, oxygen to important organs like the heart and brain. Blood pressure is the pressure against the walls of blood vessels by circulating blood.
This pressure enables us to know the force of the blood and the speed of the heart pumping. Blood pressure results high when the heart is working so hard and the force of the blood against large arteries is too high. The organs fail to receive the necessary nutrients. So, maintaining normal BP is vital cause otherwise, it hikes the chances of many health issues. Now, let’s look into the foods that will help us to avoid such issues.
List of Foods:
1. Pumpkin seeds
The benefits of pumpkin seeds are opposite to their size and have high nutrition. They have a concentrated amount of arginine, potassium, magnesium, and an amino acid that is needed for the production of Nitric acid. All these ate essentially for blood pressure reduction and blood vessel relaxation. Pumpkin seed oil is known as a power-filled natural remedy for blood pressure. According to a study among 33 women. The results show by supplementing with 3 grams of pumpkin seed oil for 6 weeks per day, has vitally reduced SBP.
2. Broccoli lowers blood pressure
It’s a smart decision to add Broccoli to the diet list. Broccoli has many health benefits including on the circulatory system. It increases nitric oxide levels and enhances blood vessel function that lowers the pressure in the blood. Flavonoid antioxidants perform this. For instance, a study proved that consumption of broccoli once a month had high bp than those who consumed four or more servings per week.
3. Chia and flax seeds
Flax and chia seeds are tiny that teem with essential healthy nutrients. They regulate healthy blood pressure, including magnesium, fiber, and potassium. Studies prove that supplementing 35 gms of chiseled flour reduces blood pressure among both non-medicated and medicated people. Output from 11 studies recommends consuming flax seeds as their whole seed for a year or longer helps to lower blood pressure.
4. Cocoa rich dark chocolate lowers blood pressure
As everyone loves chocolate, this is sweet to taste and healthy. It lowers blood pressure too. Studies prove that cocoa-rich chocolate lowers high blood pressure. Consume a piece or a single square of high-quality chocolate with 70%of cocoa in it.
5. Spinach lowers hypertension
Spinach is high in nitrates. It consists of antioxidants, potassium, calcium, and magnesium. As a result, this is good for people with high blood pressure. According to studies, intake of 500ml of high nitrate spinach juice daily for 7 days reduces SBP and DBP. On the contrary, those who consumed low nitrate asparagus soup didn’t show these types of results. The spinach soup decreased artery stiffness, which might help reduce blood pressure and improve heart health.
6. Phenolic compounds in carrots
Carrots ate not only good to eat but also good for health. These sweet, nutritious, and crunchy carrots are quite stapled vegetables in everyone’s diet. They are rich in caffeic acids, p-coumaric and chlorogenic which are phenolic compounds. They lower blood pressure levels by reducing inflammation and relaxing blood vessels. Consumption of raw carrots is recommended as its more beneficial for maintaining hypertension. A study that includes 2,195 people aged between 40-59 shows that raw carrot intake reduces high blood pressure.
Daily intake of 473ml (16 ounces) of fresh carrot juice for three months reduces Systolic Blood Pressure but not Diastolic Blood pressure.
Amaranth is whole grains that lower blood pressure. There are many studies regarding this and a review of 28 proved that 30 grams increase of whole grains per day reduces the heart risk by 8 percent. Amaranth is significantly high in magnesium. So grab on a cup of cooked whole grain that provides the daily necessary magnesium of 38%.
8. Lentils and beans lowers blood pressure quickly
They are rich in nutrients like potassium and magnesium that support regulating blood pressure. Eight studies include 554 people exchanged for alternative foods, where lentils and beans importantly reduced Systolic Blood Pressure and average blood pressure level irrespective of presence and absence of hypertension.
9. Intake of Swiss chard balances BP
Swiss chard is green leafy. It is highly packed with potassium, magnesium, and other blood-pressure-regulating nutrients. A cup of about 145 grams of cooked chard gives 30% and 17% of the daily magnesium and potassium, respectively. When People with high blood pressure increase by 0.6-gram potassium per day, 1.0mm Hg in SBP and 0.52 mm Hg of DBP reduce. And 1 cup of Swiss chard has 792 mg of this important nutrient. Magnesium also is essential for blood pressure regulation. It reduces blood pressure by replicating like a natural calcium channel blocker which restricts the movement of calcium into arterial cells and the heart. It allows blood vessels to relax.
10. Flavanoid in citric fruits
Citrus fruits top the list of foods lowering blood pressure quickly. Vitamin- C-loaded citrus fruits like lemon, grapefruit, and oranges lower the blood pressure effectively. They are high in minerals, vitamins, and plant compounds that reduce heart risk factors and help to keep them healthy. A study was conducted for five months among 101 Japanese women. It demonstrated that women who daily intake lemon juice and walk significantly reduced SBP. The researchers concluded that it was due to the flavonoid and citric acid content of lemons. Eventually, other studies proved the same result by consuming grapefruit and oranges juice. But, grapefruit might interfere with common BP lowering methods.
11. Berries reduces heart diseases
All berries give splendid health benefits and some are cloudberries, strawberries, and raspberries. They show high potential in reducing risk factors leading to heart disease. These berries are also are rich in antioxidants that include anthocyanins. Anthocyanin increases nitric oxide levels in the blood. As a result, it controls the production of blood – vessel – restricting factors. These help in reducing BP and still more research is necessary for their capability.
12. Celery lowers blood pressure quickly
Celery is a veggie with positive effects on BP. It contains phthalides which lower blood pressure levels quickly and relaxes blood vessels. Intake of cooked celery is recommended.
13. Herbs and spices
Few spices and herbs have compounds that are powerful. They relax blood vessels and have the ability to reduce blood vessels. According to animal and human research, there are some herbs like, saffron, sweet basil, cilantro, cardamom, lemongrass, black cumin, etc. that control blood pressure.
14. Watermelon and amino acids
It contains citrulline, an amino acid, which helps in maintaining normal blood pressure. This amino acid helps the body to produce a gas called nitric acid that promotes flexibility in arteries and relaxes blood vessels.
According to a study, people with mild hypertension or obesity and in took watermelon showed decreased BP in brachial arteries and ankles. Animals had better health when they were on watermelon-rich diets. Mice that drank watermelon juice with solution showed 50% fewer plaques within their arteries. In order to boost intake of watermelon, add on the fruit to smoothies and salads.
15. Tomatoes and tomato products
Tomatoes and tomato products are rich in potassium and Carotenoid pigment lycopene. Lycopene has been significantly associated with beneficial effects on heart health. And eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure. A thorough review of 21 studies also proved this.
16. Highly nutritious pistachios
Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP
17. Salmon and other fatty fish
As we know there is good fat and bad fat. Salmon and all other fatty fishes fall into the list of good fat. So, these fatty fishes are an outstanding resource of omega-3 fats, that show vital heart benefits. These good fats help by reducing blood-vessel-hindering compounds called Oxylipins and decreasing inflammation.
Research among 2 thousand healthy people was conducted. It was found that those with high levels of omega-3 fats in their blood level had low SBP and DBP than those with low levels. A lower risk of hypertension is associated with a high level of omega-3. Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.
18. Greek yogurt
It helps regulate blood pressure as Greek yogurt is a nutrient-dense dairy product. It’s rich in minerals including calcium and potassium. It found that consumption of dairy for three servings is associated with a 13 percent lower risk of high blood pressure.
Potassium is vital in managing high blood pressure and hypertension and bananas have a high content of it. A medium-sized banana contains 422 mg of potassium. American Heart Association said that potassium alleviates friction in the walls of blood vessels and reduces the effect of sodium.
Adults should consume potassium of about 4,700mg daily. Alternative potassium-rich foods are:
- Sweet potatoes
- Honeydew melon and Cantaloupe
And those with kidney problems should consult their physician as too much potassium is harmful to them.
20. Beets, beet greens, & beet juice for lowering blood pressure
Beets and beet greens are known for their nutritious value. They help relax blood vessels and may lower blood pressure since they’re rich in nitrates. Few studies show that beets and beet products intake helps with healthy blood pressure levels.
For example, a 2-week Research on 24 people with high blood pressure found that consuming both 250 mL of beet juice and 250 grams of cooked beets reduced blood pressure. But beet juice was found to work more efficiently.
Some studies were conducted to find the positive effects of beet and beet juice intake on blood pressure. The results turned out to be that their effects are present only for a short time. And it doesn’t bring a major change on controlling bp in the long run.
Despite this beets, beet juice, and beet greens are all rich in nutrients. So, they improve overall health if they’re a part of the diet.
Consume the available foods and be consistent to see results
- Hey all! This is Rini Esther and is a medico. I'm here to share knowledge that might help you and your loved ones to have a healthy lifestyle. I'll try my best to give reliable, genuine, and understandable content. Excited to serve you in this unique way!