Top 21 Food Items That Lower Blood Pressure

High blood pressure or hypertension is a health condition where the force of blood against the artery walls is extremely high. As per GoodRx Health, there is no remedy to cure high blood pressure altogether. However, consuming a proper diet and maintaining a healthy lifestyle can control it.

This blog lists 21 food items that lower blood pressure levels to keep you healthy.

People with blood pressure above 140/90 are considered patients with high blood pressure, while it becomes severe when it increases to 180/120. If you suffer from such high blood pressure, take a look at the list mentioned below that summarises the healthy foods for high blood pressure patients.

The list is categorised under fruits, vegetables and other effective foods good for high blood pressure:

1. Berries

Berries such as blueberries, strawberries, etc., consist of anthocyanins, an antioxidant compound. It is a type of flavonoid that increases the nitric oxide levels in the blood, which lowers blood-vessel- restricting molecules production that reduces the risk of causing high blood pressure. You can add berries to your favourite smoothies, oatmeal or as an evening diet to lower blood pressure.

2. Bananas

Including bananas in your high blood pressure diet is essential as the potassium content reduces the negative impact of sodium lowers the tension in the blood vessel's walls. One-medium-sized banana consists of approximately 422 milligrams of potassium. An adult male and female can consume around 3,400 milligrams and 2,600 milligrams of potassium per day, respectively.

However, if you suffer from any kidney-related disease, communicate with your doctor first as high potassium levels, in that case, can be harmful.

3. Citrus fruits

Citrus fruit like oranges, grapefruits etc., contains vitamins, minerals and plant compounds that lower the risk factors associated with heart diseases such as high blood pressure.

4. Watermelon

Watermelon consists of citrulline, an amino acid that generates nitric oxide and promotes flexibility in the blood arteries. This helps in the blood flow and may reduce the risk of suffering from high blood pressure.

5. Kiwi

Kiwis are a rich source of vitamin C, and the green flesh cover contains lutein, an effective antioxidant that helps in lowering blood pressure.

6. Pomegranates

Pomegranate's high antioxidant content helps in lowering blood pressure. Besides, the polyphenol compounds in it retain the flexibility of the blood arteries, thereby reducing the blood pressure and risk of causing heart diseases and stroke.

7. Beets

Beets contain high levels of inorganic nitrate that reduce the risk of causing high blood pressure. Drinking one to two cups of beet juice daily or adding it to your salad can reduce high blood pressure.

8. Sweet Potato

Sweet potatoes are rich in potassium and magnesium and are one of the essential foods for high BP. They are also rich in fibre and are effective to keep your heart healthy.

9. Broccoli

Broccoli contains potassium, magnesium, calcium and vitamin C. These four magic compounds help in keeping your blood pressure in control.

10. Leafy Vegetables

Leafy vegetables like arugula, spinach, romaine lettuce, cabbage etc., contain high potassium. The optimum potassium content in your body is essential to aid the kidney to eliminate more sodium through urine, as mentioned earlier, which lowers the blood pressure. For daily consumption, add spinach or any leafy vegetables of your choice in your favourite curries.

11. Tomatoes

Tomato and tomato products are rich sources of nutrients like potassium and lycopene. Lycopene is a carotenoid pigment that helps keep risk factors associated with heart diseases such as high blood pressure at bay.

12. Carrots

Carrots are one of the effective foods to control high BP. This vegetable contains a high amount of phenolic compounds. This includes p-coumaric, chlorogenic and caffeic acids that reduce inflammation and relax blood vessels that lower blood pressure.

13. Oats

Oatmeal is one of the best foods for high blood pressure. Oats contain fibre, beta-glucan, which lowers blood cholesterol and blood pressure levels. Starting your day with oatmeals is an excellent way to add this food to your diet.

14. Quinoa

Quinoa is a super grain as a half-cup of quinoa and substantiates around 15% of daily recommended magnesium consumption. It is a rich source of plant-based protein and contains high fibre that controls blood pressure levels.

15. Amaranth

Amaranth contains high magnesium that helps produce nitric oxide, relaxing the blood vessels and lowering blood pressure. One cup of cooked amaranth offers a 38% daily magnesium requirement in your diet.

16. Salmon/Other Fatty Fishes

Salmon and other fatty fishes are among the best foods for high BP patients as they are rich sources of omega-3 fats. Omega-3 fats are associated with excellent health benefits for the heart. It also reduces the oxylipins level in the blood, blood-vessels constricting compounds, and inflammation, thereby controlling high blood pressure.

17. Pulses

Pulses such as beans and lentils often constitute the staple diet of many people. They are a great source of fibre, magnesium, potassium and vegetarian protein, which aids in regulating blood pressure.

18. Pumpkin Seeds

Pumpkin seed contains magnesium, arginine and amino acids which aid in producing nitric oxide. This relaxes blood vessels and consequently reduces blood pressure.

19. Pistachio

Pistachio is one of the best foods to eat in high BP as it contains nutrients like potassium that is beneficial to reduce systolic and diastolic blood pressure.

20. Dark Chocolate

Dark chocolate contains flavonoids that help in producing nitric oxide, which relaxes the tension in the blood vessels and lowers the blood pressure. You need to purchase high-quality dark chocolate with a minimum of 70% cocoa content and eat a single square daily to uplift your mood and keep yourself healthy.

21. Fat-free Yoghurt

Low-fat yoghurt is a great source of calcium that helps to control high blood pressure. Consumption of 12 ounces of fat-free yoghurt a day constitutes 30% of the daily recommended calcium requirement.

All the food items mentioned above are good for your health if you have high blood pressure. Additionally, you must know what food items to avoid when your blood pressure level is high.

Go through the following list of some of the foods you should avoid if you suffer from hypertension or high BP.

• Foods with High Sodium Content: Processed and canned foods with a high sodium content raise the water level in the body to eliminate this excess sodium. This additional water in the body puts stress on blood vessels and the heart, leading to high blood pressure in some people.
• Alcohol: Consumption of excessive alcohol negatively impacts blood pressure in more than one way. It increases the production of hormone renin in the blood, which constricts the blood vessels and contributes to higher fluid levels in the body. The combination of both contributes to increasing blood pressure.
• Red Meat: The compounds released during the metabolisation of red meat, such as beef, lamb etc., raise blood pressure.
• Sugary Drinks and Foods: Avoid eating sugary foods daily as it increases the unintentional weight of the body, which comes with health hazards like elevated blood pressure levels. Some sugary drinks, such as sodas, contain high fructose corn syrup or caffeine that raise blood pressure.

The cases of hypertension have doubled over the last 30 years worldwide. Thus, consult with your doctor to check whether you suffer from high pressure. If you are diagnosed with the same, don't fret and add foods that lower blood pressure to your daily diet.