In this article, we will look at some of the best foods for high blood pressure which should be in your diet.
About half of all individuals in the United States have high blood pressure, and the majority of those with the illness do not have it under control, placing them at risk for stroke, heart attack, and other health problems. One strategy to help regulate your blood pressure is to change your diet.
According to Kate Patton, RD, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition, your body needs particular minerals known as electrolytes to control blood pressure and other physiological activities. Sodium and potassium are two minerals required for blood pressure management.
“The typical American diet is very heavy in salt and low in potassium,” she explains. “This imbalance can lead to elevated blood pressure over time.”
Sodium is necessary for hydration, but consuming too much triggers the body to hold onto extra fluid, resulting in higher blood pressure. So, Patton says eating a low-sodium diet of 1,500 mg to 2,300 mg per day and foods rich in potassium and magnesium can keep blood pressure in check.
What Is Considered High Blood Pressure?
According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:
- Normal Less than 120/80 millimeters of mercury (mmHg)
- Elevated Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg
- Stage 1 Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
- Stage 2 Systolic at least 140 mmHg or diastolic at least 90 mmHg
- Hypertensive Crisis Systolic over 180 mmHg or diastolic over 120 mmHg, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage
A large study of over 9,000 patients published in The New England Journal of Medicine in May 2021 found that participants with systolic pressures less than 120 mmHg had a significantly lower incidence of heart failure, heart attack, stroke, and death when compared to those who followed a more standard treatment plan with the goal of lowering their systolic pressure to less than 140 mmHg.
Here are the 14 best foods for high blood pressure:
Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
The pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group.
Avocados
Avocados are a miracle food in many ways, and they carry plenty of heart-healthy nutrients to help you manage your blood pressure levels.
“Avocados are a rich source of potassium, which helps with our electrolyte balance and lowers blood pressure,” says Fine. And Best agrees, saying that “potassium works in much the same way as magnesium in that it relaxes blood vessels which enables less restrictive passage of blood through the body.”
Garlic
Don’t be scared to eat a lot of garlic since it has the ability to help decrease your blood pressure, which is one of its numerous health advantages.
“Garlic has been used as a natural medication for centuries to treat a broad range of conditions, and recent studies have shown that garlic can help decrease high blood pressure,” adds Coleman.
Indeed, a recent analysis published in Experimental and Therapeutic Medicine discovered that garlic supplements were efficient in decreasing blood pressure and aiding in cardiovascular health. They also discovered that adequate vitamin B12 consumption aided garlic efficiency.
Citrus fruits
Citrus fruits, such as grapefruit, oranges, and lemons, have been shown to reduce blood pressure significantly. They’re abundant in vitamins, minerals, and plant chemicals, which may help keep your heart healthy by lowering risk factors for heart disease including high blood pressure.
A 5-month study of 101 Japanese women found that daily lemon juice consumption along with walking was substantially connected with lower blood pressure, which the researchers attributed to the citric acid and flavonoid content of lemons.
Orange and grapefruit juice have also been demonstrated in studies to help lower blood pressure. However, grapefruit and grapefruit juice can interact with common blood-pressure-lowering drugs, so check your doctor before including this fruit into your diet.
Bananas
Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium.
According to the American Heart Association (AHA), potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
The Office of Dietary Supplements advises that males aim to consume 3,400 mg of potassium daily and females — 2,600 mg.
People with renal illness should see their doctor before increasing their potassium intake since too much potassium can be dangerous.
1 big banana, 1 cup sliced banana, or 2/3 cup mashed banana would be a serving.
Also check High Cholesterol Foods To Avoid here>>>>
Beets
Because beet juice includes dietary nitrate, it may lower blood pressure in the short and long term.
According to a 2015 study, patients with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for four weeks had reduced blood pressure. Over a 24-hour period, the researchers observed an average drop in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg).
A serving of beets is around 1 cup, which is around 2 small beets or 1 large one.
Leafy greens
Potassium and magnesium are abundant in leafy greens such as kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce. According to Bland, they operate together to regulate blood pressure. Consider using your greens in omelets, smoothies, and sandwiches instead of just salads.
Yogurt
According to the NIH, an 8-ounce serving of plain, low-fat yogurt has 415 milligrams of calcium, which is over one-third of an adult’s required daily requirement. According to Harvard Health, calcium insufficiency can contribute to high blood pressure.
“A lot of people link calcium with something that children need, and as an adult, they stop focusing on calcium-containing foods, but the adult body still needs it,” Dean adds.
Yogurt is a low-sodium item that tastes excellent straight from the container, but it can also be used as a creamy component to a smoothie — simply combine a cup with chopped chunks of your favorite fruit. When possible, use plain, unsweetened yogurt. Nonfat, plain Greek yogurt can also be used in place of sour cream!
Oatmeal
Whole grains high in fiber, particularly oatmeal, have been associated with a decreased risk of cardiovascular disease, can aid in weight reduction, and may help lower cholesterol. According to research, eating three servings of whole grains every day can reduce your risk of heart disease by 15%. Breakfast oatmeal is a terrific way to start the day with nutritious grains. Lunch should include whole-wheat bread, and supper should include quinoa, barley, or brown rice.
Berries
Berries, particularly blueberries, are high in nitric oxide, a gas that increases blood flow and so lowers blood pressure. According to a March 2015 research published in the Academy of Nutrition and Dietetics, eating less than an ounce of blueberries each day can help dramatically decrease blood pressure.
Watermelon
Watermelon contains an amino acid called citrulline.
The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
In one older study, adults with obesity and mild or prehypertension took watermelon extract containing 6 grams (g) of L-citrulline/L-arginine.
After 6 weeks, the participants saw a reduction in blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.
In a small 2019 study, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did.
People can consume watermelon:
- as juice
- in salads, including fruit salads
- in smoothies
- in a chilled watermelon soup
One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.
Cinnamon
According to a 2020 review, cinnamon may help lower blood pressure. The researchers discovered that taking up to 2 g of cinnamon per day for 8 weeks or longer decreased blood pressure in adults with a BMI of 30 or higher.
To incorporate cinnamon into the diet, you can:
- add it to oatmeal as an alternative to sugar
- sprinkle it on freshly chopped fruit
- add it to smoothies
Oily fish
The American Heart Association recommends eating two meals of three ounces (oz) of fatty fish each week to reduce the risk of cardiovascular disease.
Eating fatty fish may also help decrease blood pressure, according to research. People with high systolic blood pressure reported substantial reductions in their readings after eating 0.7 g per day of eicosapentaenoic acid and docosahexaenoic acid fish oil supplements for 8 weeks in 2016.
Examples of oily fish are:
- anchovies
- sardines
- mackerel
- albacore tuna
Some fish contain mercury, and people should check the latest Food and Drug Administration (FDA) guidelines. They can also visit this website to check which fish is currently sustainable.
Red bell peppers
Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They’re also high in fiber and vitamin C, making them a healthy snack with hummus.
In Conclusion
Adopting a nutritious diet, along with other lifestyle changes, can considerably lower blood pressure and help minimize your risk of heart disease.
Adding leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you achieve and maintain healthy blood pressure levels, according to a study.
If you have high blood pressure or want to maintain healthy blood pressure, incorporating a couple of the items recommended in this article into your diet may be beneficial.