When we think about lowering high blood pressure, we usually think about limiting salt and processed foods. But a heart-healthy diet is more than just reducing sodium intake. But which foods lower blood pressure naturally – this question is the topic of this article.
It is important for your health to control your blood pressure. Excessive blood pressure can lead to serious illnesses such as stroke or heart disease. Although medications like beta blockers can lower it, did you know that certain foods and nutrients can also contribute?
Foods rich in antioxidants can affect blood pressure. Those high in vitamin C, vitamin E, potassium, selenium or L-arginine are good choices for this purpose. Antioxidants protect cells from damage and can reduce inflammation, which in turn can control high blood pressure.
Rich in vitamins C and E
Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options are:
- Paprika
- Kiwis
- Broccoli
- Brussels sprouts
- Strawberries
- sweet potatoes
- Citrus fruits such as oranges, grapefruits, lemons and limes
The fat-soluble nutrient acts as an antioxidant and helps protect cells from damage caused by free radicals. Try the following foods:
- Almonds
- Avocados
- Sunflower seeds
- Peanut butter
- Salmon
Potassium-rich foods
Potassium helps lower blood pressure by relaxing the walls of blood vessels and helping the body eliminate excess sodium. Foods include:
- Bananas
- potatoes
- Spinach
- Tomatoes
- Carrots
- Grapefruits
- Nuts/seeds such as pistachios, almonds and flaxseeds
- Avocados
Bananas contain a lot of potassium, which helps the body eliminate sodium. Eating foods high in sodium can increase your blood pressure.
Selenium-rich diet
Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these selenium-containing products:
- Seafood such as tuna, halibut and shrimp
- Brazil nuts
- chicken
- turkey
Which foods lower blood pressure – rich in L-arginine
L-Arginine contributes to the formation of nitric oxide, a chemical that helps relax muscle cells. Some research shows that these foods may help lower blood pressure:
- Meat
- poultry
- Nuts/seeds such as pumpkin seeds, walnuts and peanuts
- Beans such as chickpeas and soybeans
- Dairy products such as milk, yogurt and cheese
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Nutrients with lots of calcium
Studies have shown that meeting the recommended daily calcium requirement of 1,000 milligrams and consuming up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:
- Dairy products such as milk, yogurt, cheese and cottage cheese
- Almonds
- Dark green leafy vegetables and broccoli
- Fortified orange juice
- Dried beans and peas
- Enriched Tofu
- Fortified non-dairy products such as almond, soy, coconut and oat milk
Other foods that reduce high blood pressure
Garlic can also help lower blood pressure. This has been shown to have an anti-inflammatory effect. Seasoning your food with garlic can also help you reduce your salt intake, which can also help reduce high blood pressure.
Even moderate alcohol consumption has been proven to help lower blood pressure. Women should not have more than one drink per day, while men should not have more than two drinks per day. Remember that consuming large amounts of alcohol can increase blood pressure.
However, some people should drink less than this amount or not drink alcohol at all. Even moderate alcohol consumption can interfere with the effectiveness of certain medications and increase the risk of other chronic diseases such as certain cancers and osteoporosis. Ask your doctor if drinking alcohol is safe for you.
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Which foods lower blood pressure – supplements help
Some nutritional supplements can help. However, you should consult your doctor before taking any supplements. This is because, depending on the type and concentration in which they are taken, they may pose a risk because they conflict with certain medications. Therefore, it is best to get the nutrients through a healthy diet.
The following supplements are promising:
- Omega-3 fatty acids
- CoQ10
- Magnesium
Omega-3 fatty acidsare naturally found in fatty fish such as salmon, tuna, herring and mackerel. Certain plants are also good sources such as chia seeds, flax seeds, hemp seeds, walnuts and soy.
WasCoQ10As far as blood pressure is concerned, the antioxidant can support your body's overall peripheral resistance, which may affect your blood pressure.
You can also do without nutritional supplementsMagnesiumby eating plenty of nuts, seeds, whole grains, greens and dairy products. Including these nutrients in your diet benefits everyone involved. If you are currently taking a beta blocker, you should first speak to your doctor.
Conclusion: The best way to regulate your blood levels is, of course, through your diet. Consuming products rich in antioxidants and nutrients can improve overall heart health. Not only can including certain foods in your diet help reduce high blood pressure, but so can your lifestyle. Exercise, stress reduction, a low-salt diet and maintaining a normal body weight can also have a positive effect on blood pressure.
