7 Foods Scientifically Proven to Control High Blood Pressure

April 2, 2020 Updated: April 24, 2020

Controlling blood pressure is a critical issue for many adults. Having levels that are higher or lower than normal can bring serious consequences. The blood pressure reading that comes to our mind should be 120/80. But, what does this mean?

Blood pressure refers to the strength of the blood in your veins when pumped by your heart, 120 mmHg refers to the strength recorded when the heart beats and 80 mmHg to the strength recorded when the heart relaxes before the next beat. A doctor should immediately check anything below or over those numbers.

Even though having low blood pressure is also dangerous for our health, it is more common to find people suffering from hypertension, high blood pressure.

These are some foods you can try to lower your blood pressure levels if the doctor has already told you to take care of it:

Beetroot

Beetroot contains a nutrient called dietary nitrate that your body converts into nitric oxide, which your body can then use to lower your blood pressure. It works by relaxing and expanding the blood vessels so there is more space for the fluids to go through your body.

Cashews and Almonds

Just like bananas, cashews and almonds are an excellent way to fight high blood pressure levels because of the potassium they contain. Try to eat them without salt because salt causes the exact opposite result you are looking for. They can be added to yogurt, cereal, trail mix, or even rice and meat plates.

Kale

Most of the time green means healthy. Leafy vegetables are full of vitamins such as A, C, and K. They also contain fiber and are low in calories, which make them an incredible part of your diet. The magnesium and potassium in kale are responsible for its power to lower your blood pressure levels. Two cups of kale twice a week will give you enough nutrients to fight hypertension.

Garlic

Many people adore garlic, regardless of the terrible breath you may get afterward. Some others can’t stand the smell and prefer to avoid it at all costs. What this second group of people may not be aware of is garlic’s ability to help them avoid high blood pressure. What makes garlic such a great option? It acts twice in your system. First, it relaxes the blood vessels so more fluid can go through, and second, it makes blood more liquid so that it flows through the veins more easily.

Fish Oil

Fish oil has been linked to preventing heart diseases for a very long time. Its benefits have made fish oil an important part of many families’ preventative and curative health care. To have the correct intake of oil, you have to consume fatty cold-water fish like salmon, mackerel, herring, sardines, lake trout, and tuna. If you don’t like fish, there are always omega-3 supplements that can help you lower your blood pressure.

Green Coffee and Green Tea

Green coffee and black coffee differ because of the roasting process, therefore their effects on the body also differ. Green coffee is rich in chlorogenic acid, which is a type of polyphenol and has been proven to have antihypertensive effects. Black coffee, on the other hand, seems to increase blood pressure temporarily due to caffeine. However, people who consume black coffee regularly develop a resistance to caffeine that can help lower their blood pressure levels.

Fruit Juice

The benefits and properties of fruit are very well known all over the world. Many diets and special regimes include fruit as a healthy snack in the middle of the morning and some afternoons. Fruit contains plenty of water, vitamins, fiber and other nutrients that are beneficial to your body and brain. Fruit also reduces blood pressure, for example:

Pineapples have excellent diuretic properties that help the body get rid of the excess of liquid. This makes blood flow smoothly without making too much pressure on vein walls. If you are going for your favorite pineapple smoothie, be sure to leave some of the pulp in your drink. This will give you extra fiber that you need to have a healthy digestive system.

Bananas contain potassium that helps reduce blood pressure. Adding one banana to your daily diet will help increase your potassium levels, which will in turn decrease blood pressure.

Pomegranate is an awesome fruit full of antioxidants and anti-inflammatory properties. It is so effective that drinking 8 ounces per day can reduce your blood pressure and your cholesterol levels.

Bottom Line

These foods are tasty and easy to incorporate into your diet. Not only will they help lower your blood pressure, they will fuel your day with healthy energy and necessary nutrients.

Lisa Roth Collins is a registered holistic nutritionist and the marketing manager at NaturallySavvy.com, which first published this article.