Diet Foods for High Blood Pressure

If you have been diagnosed with high blood pressure, your doctor has probably advised you to make several lifestyle modifications wherein it will require you to eat foods that can lower your blood pressure naturally. 

Lifestyle Changes for High Blood Pressure 

• Manage stress
• Quit smoking
• Reduce the amount of sodium 
• Lose weight 
• Increase the physical activity 
• Limit alcohol 
• Eat a diet rich in vegetables, fruit, and whole-grain foods as well as skinless poultry and fish 

If you are worried about your blood pressure, check it with your doctor. Discuss with them about incorporating some of these foods into your meal to manage your blood pressure:

1. Berries

Berries contain antioxidants, especially blueberries and strawberries. Researchers found out that there’s an 8% reduction in the risk of high blood pressure. You can enjoy berries as a snack or sweet treat after meals. 

2. Bananas

Banana has plenty of potassium. Potassium is a mineral that plays a vital role in managing hypertension. Other potassium-rich foods include:

• Beans
• Tuna
• Tomatoes
• Sweet potatoes
• Mushrooms
• Avocado 

3. Beets

Drinking beet juice help reduce blood pressure in the short and long term. Researchers reported that drinking about 1 cup of beet juice every day for 4 weeks lowers blood pressure in people with high blood pressure. They’ve noticed some positive effects within 24 hours. 

4. Dark Chocolate

Dark chocolate is a sweet treat that lowers blood pressure. Choose high-quality chocolate that has a minimum of 70% cocoa. 

5. Kiwis 

According to the results of one study, a daily serving of kiwi can lower blood pressure in people with mildly elevated levels. Kiwis are rich in vitamin C which may significantly improve blood pressure. 

6. Watermelon

Watermelon has an amino acid called citrulline that helps manage high blood pressure. In one study, adults with obesity and mild hypertension who took watermelon extract showed reduced blood pressure. To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.

7. Oats

Oats contain beta-glucan, a type of fiber, which may reduce blood cholesterol levels. According to some research, beta-glucan helps lower blood pressure. 

8. Leafy Green Vegetables 

Leafy green vegetables are rich in nitrates that help manage blood pressure. Here are some of the leafy greens vegetables:

• Swiss chard
• Spinach 
• Mustard greens
• Lettuce
• Kale
• Fennel
• Collard greens 
• Cabbage 

9. Garlic 

Garlic is a natural antibiotic and antifungal food. It is reported that garlic extract reduced both systolic and diastolic blood pressure in a hypertensive individual. 

10. Fermented Foods 

Fermented foods are rich in probiotics. According to a review, eating probiotics can have a modest effect on high blood pressure. 

Fermented foods to add to the diet include:

• Tempeh
• Miso
• Apple cider vinegar
• Kombucha
• Kimchi
• Natural yogurt 

A healthful diet and lifestyle can help to reduce the risk of high blood pressure. Incorporate these into a balanced diet and engage in adequate physical activity to treat the condition and improve overall health.