The Best Foods for High Blood Pressure
A jar with strawberries, blueberries and raspberries.

The Best Foods for High Blood Pressure

pathmedical Nutrition, Wellness

High blood pressure is a common and preventable risk factor for heart disease.

Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.

Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications. (1)

Here are some the foods suggested for people with for high blood pressure.

Citrus fruits – Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure. (2)

Salmon and other fatty fish – Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins. (3)

Swiss chard – Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs. (4)

Beans and lentils – Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium.

Berries – Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

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. (5)

Carrots – Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels. (6) Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure.

Celery – Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels. (7)

Greek yogurt – Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium. (8)

Spinach – Spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure. (9)

Along with other lifestyle modifications, adopting a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.

If you have high blood pressure levels or are looking to maintain healthy blood pressure, adding a few of the foods listed in this article to your diet may help.

SOURCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4857880/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4857880/
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310367/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192732/
  7. https://pubmed.ncbi.nlm.nih.gov/31464016/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521038/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/

https://www.medicalnewstoday.com/articles/322284
https://www.webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet
https://www.prevention.com/health/health-conditions/g26576559/foods-for-high-blood-pressure/
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974