Blood Pressure: 7 Foods that Helps Lower it
If your blood pressure remains high for a long period of time consistently above 130/80 mm/Hg, it can damage your blood vessels. The damage places leaves you at an increased risk for negative health outcomes like heart attack, stroke, vision loss, and sexual dysfunction.
Fortunately, there are things that you can do to help lower your blood pressure, such as getting regular exercise, maintaining a healthy weight, not smoking, and following certain dietary guidance.
7 Foods to Help Lower Your Blood Pressure
1. Blueberries
Whether you toss them in a smoothie, on top of yogurt, or simply enjoy them on their own, adding fresh or frozen blueberries to your diet can be a delicious way to help support healthy blood pressure.
According to data published in the American Journal of Clinical Nutrition, enjoying one cup of blueberries each week may even reduce your risk of developing high blood pressure in the first place.
2. Walnuts
A study published in Nutrition, Metabolism and Cardiovascular Diseases found that people who ate walnuts had lower diastolic blood pressure, waist circumference, and abdominal obesity than those who did not eat them. Normal diastolic function is important because it leads to lower diastolic blood pressure, which slows progression to heart failure.
To get more walnuts in your diet, try sprinkling some on your oatmeal or salad, spreading walnut butter onto your morning toast, or noshing on a handful of walnuts on their own as a snack.
3. 100% Orange Juice
If you have a glass of 100% orange juice with your breakfast, know that it naturally contains potassium. You’ll also get plenty of a flavonoid called hesperidin, which is found in citrus foods like lemons, limes, and 100% orange juice. Hesperidin may help lower blood pressure in people with hypertension.
When choosing orange juice, make sure the bottle contains only 100% juice. Try to avoid versions with added sugars, artificial colors, or other added ingredients.
4. Watermelon
Full of potassium, l-citrulline, and lycopene, watermelon offers a trifecta of heart-healthy features. In fact, watermelon consumption has specifically been linked to a decrease in both systolic and diastolic blood pressure.
L-citrulline is an amino acid that may help reduce blood pressure in certain populations. Lycopene, an antioxidant that is responsible for giving watermelon its red-pink hue, is linked to a positive effect on high blood pressure, among other positive cardiovascular outcomes.
5. Pears
No matter which variety you like best, regular pear consumption may improve blood pressure in men and women (45-65 years old) with metabolic syndrome. According to data published in Food and Function, 12 weeks of daily pear consumption showed benefits for systolic blood pressure and pulse pressure (the difference between systolic and diastolic blood pressure).
6. Oily Fish
Oily fish like salmon and trout are an excellent source of omega-3 fatty acids that may play a role in reducing blood pressure levels for many people.
7. Yogurt
Dairy products like yogurt are loaded with key nutrients like potassium and calcium that support heart health. When choosing yogurt, opt for selections that contain no added sugar. For a little sweet taste and a nutritional boost, add some fruit.