7 Foods That Lower High Blood Pressure

Posted by Barsha Dey

dark chocolate reduces blood pressure

According to a 2016 study conducted by the Imperial College London, the number of people with high blood pressure has nearly doubled in 40 years. They also found that India had 200 million people suffering from high blood pressure. Poor nutrition is one of the contributing factors of hypertension and hence diet plays an important role in managing it. Here we talk about 7 foods that lower high blood pressure. Read on!

Different independent studies have pointed towards the fact that poor nutrition in early life years increases the risk of the high blood pressure in later life. This is one of the contributing factors for a higher prevalence of hypertension in poor and developing countries.

Dietary modifications play an important role in controlling hypertension apart from medicines. The levels of different nutrients especially sodium, potassium, magnesium and calcium, are important for hypertension management. For example, low sodium intake and a high potassium diet can help lower blood pressure significantly.

Here we talk about 7 foods that lower high blood pressure which you can add to your daily diet.

Garlic

Garlic is widely used in our Indian cuisine. It not only enhances the flavour of the dishes but also confers us with several health benefits. Consuming fresh garlic has proven to lower blood pressure in hypertensive people. One of the active ingredients present in garlic called allicin helps lower blood pressure effectively. This compound activates when you chop or crush garlic.However, the compound starts losing its activity when you cook garlic.

Thus, if you are someone suffering from hypertension, incorporate raw garlic in your meals to reap its blood pressure-lowering benefits. The only disadvantage of eating too much garlic is“garlic breath”!

Beetroot

Beetroot is a rich source of dietary nitrate that plays a significant role in lowering blood pressure. Nitrate-rich foods that are not exposed to very high heat are beneficial because it can become nitric oxide. Nitric oxide (NO) acts as a signalling molecule that gives signals to the cells in your arteries, telling them to soften and relax. This action greatly improves vasodilation (widening of blood vessels), which reduces blood pressure. According to different studies, beetroot juice intake can lower your blood pressure within hours and also reduces your risk of stroke and cardiovascular diseases.

beetroot and beetroot juice

Fish oil

Fish oil comes from the tissues of different oily fishes. It is a rich source of omega-3 fatty acids that help lower high blood pressure and are also beneficial for your cardiovascular health. The exact mechanism of effect is still not clear but most experts believe it is due to the omega-6:omega-3 ratio. Having more omega-3 fats in your diet (compared to omega-6 fats) is considered better for your heart health. However, certain emerging studies consider the omega-6:omega-3 ratio has become scientifically out-dated. Some foods rich in omega-3 fats are – oily fish, olive oil, walnuts, and flaxseeds.

Nuts

Nuts such as pistachios, almonds, hazelnuts and cashews can effectively reduce blood pressure in hypertensive people. It is a rich source of unsaturated fats, magnesium, potassium, fiber and is low in sodium and saturated fats, which helps maintain heart health. It helps lower “bad” cholesterol levels in our body and reduces arterial inflammation, which ultimately lowers the pressure within the arteries, more commonly known as blood pressure. Nuts are also an integral part of the famous DASH diet.

different types of nuts

Dark chocolate

Dark chocolates and other cocoa-rich products can help reduce blood pressure in diabetic and hypertensive people. Different studies have suggested that consuming polyphenol-rich chocolates daily such as dark chocolates can reduce blood pressure effectively. Cocoa containing foods are a rich source of the bioactive compound flavanols which help lower blood pressure . Flavanols increase the formation of nitric oxide within the body which promotes vasodilation and therefore, blood pressure reduction.

Read more about hypertension here! 

Green leafy vegetables

Green leafy vegetables such as spinach, collard greens, beet greens and kale are a great source of potassium, magnesium and dietary nitrates which are extremely beneficial nutrients in lowering your blood pressure effectively. Just like beetroots, leafy greens are also rich in nitrates. Also, the potassium helps your kidneys get rid of excess sodium through urine, which reduces blood pressure. Magnesium also helps in lowering blood pressure, a process which enhances in the presence of potassium. 

green leafy vegetables-spinach

Green tea

Green tea is a rich source of different powerful antioxidants such as polyphenols. One of the polyphenols present in green tea is catechinsa type of natural phenol and antioxidant. It has shown to improve vasodilation, which improves blood flow and reduces blood pressure. Daily green tea consumption also reduces cholesterol levels which help lower the risk of cardiovascular disorders.

There are several other risk factors which are out of your control such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet that can help manage your blood pressure effectively. 

Read our article on lowering hypertension with diet to know more!

No matter what food you choose, remember to indulge in a heart-healthy diet that is rich in magnesium, potassium, healthy fats and fiber but low in sodium. What is your go-to blood pressure lowering foods? Let us know in the comments below!

Recommended Posts

  • Aaishwarya Haldule
  • 176 read
11 Effective Functional Foods ...

“My heart is beating, keeps on repeating” I am sure you all...

Read Article
  • Barsha Dey
  • 824 read
This is why cholesterol ...

Cholesterol has a bad reputation, thanks to its well-known role in promoting...

Read Article
  • Barsha Dey
  • 955 read
How are Cholesterol and ...

Did you know cardiovascular diseases (CVDs) are the leading cause of mortality...

Read Article
  • Dt.Neha Suryawanshi
  • 608 read
Dietary Precautions for a ...

As per figures from the World Health Organization, as many as 425...

Read Article
  • Rohit Singh Panwar
  • 534 read
Causes of Hypertension and ...

In today's busy life, we have learnt to accept as a part...

Read Article
  • Rohit Singh Panwar
  • 302 read
Amazing health benefits of ...

We know that lemon is rich source of vitamin C. However, did...

Read Article
  • YS Content Team
  • 577 read
What is Gout – ...

Gout is a type of arthritis which was prevalent among the rich...

Read Article
  • Dr. Vaidya's
  • 666 read
PCOD Symptoms that Every ...

Polycystic ovary syndrome/disease (PCOS/PCOD) affects nearly 10 million females globally. It is...

Read Article
  • Barsha Dey
  • 478 read
All You Need To ...

Prostate cancer is the second most common cancer among men but it...

Read Article
  • YS Content Team
  • 529 read
The Crucial Link Between ...

Your gut health and brain is more interconnected than you may think....

Read Article
  • YS Content Team
  • 98 read
Hypothyroidism: A Health Problem ...

My friend thought her swollen throat was just a case of throat...

Read Article
  • YS Content Team
  • 109 read
Hyperthyroidism: An Overactive Thyroid

Neha was struggling to get out of bed each morning. Firstly, she...

Read Article
  • YS Content Team
  • 218 read
Gluten Intolerance – Causes, ...

Have you noticed the increase in the number of gluten-free products in...

Read Article
  • Barsha Dey
  • 532 read
Everything You Should Know ...

Testicular cancer is one of the rare cancers and tends to mostly...

Read Article
  • YS Content Team
  • 570 read
Gout Diet: What To ...

Gout is a common type of arthritis in which urate crystals deposit...

Read Article
  • YS Content Team
  • 525 read
Win Over Breast Cancer!

Do you have a family history of breast cancer? Are you worried...

Read Article
  • YS Content Team
  • 716 read
Breast Cancer Diagnosis, Types ...

Receiving a breast cancer diagnosis is undoubtedly a traumatizing and agonizing experience...

Read Article
  • Dimple Bawa
  • 823 read
My Fight Against Breast ...

Cancer scares people, and they get uncomfortable. Cancer is a word that...

Read Article
  • YS Content Team
  • 1000 read
Breast Cancer Symptoms, Causes ...

According to statistics released by the WHO, for every 2 women diagnosed...

Read Article
  • Bridreth Khokhare
  • 736 read
Chronic Obstructive Pulmonary Disease ...

Chronic obstructive pulmonary disease (COPD) is the fifth-leading cause of death worldwide....

Read Article
  • Barsha Dey
  • 605 read
6 Foods That Help ...

To manage diabetes you do not necessarily need to eat a completely...

Read Article
  • Barsha Dey
  • 717 read
Understanding Hypertension: Causes and ...

One in every eight Indians above 30, suffers from high blood pressure,...

Read Article
  • Barsha Dey
  • 893 read
Type 1 and Type ...

India's rapid economic growth and modernization have led to drastic lifestyle changes...

Read Article
  • Barsha Dey
  • 735 read
Managing Diabetes: The Role ...

People with diabetes have nearly double the risk of heart disease and...

Read Article
  • Barsha Dey
  • 741 read
Diabetes 101: All You ...

Diabetes mellitus or diabetes is fast gaining the status of a potential...

Read Article

Post your Comments

NAME *
EMAIL *