14 Foods That Help Lower Blood Pressure

High blood pressure or hypertension is one of the most common triggers for heart disease. 

In fact, according to a review published in Stat Pearls, it is stated that there are more than one billion people in the world who have high blood pressure, with a blood pressure of 130/80mmHg or more. 

This high blood pressure can actually be lowered with the use of drugs, although adopting a healthy lifestyle can also have a good effect as well. 

For example, by consuming some foods that contain certain compounds, such as potassium and magnesium. The following foods can lower blood pressure.

1. Citrus fruit

Citrus fruits are a great way to help lower blood pressure. They are rich in vitamin C, potassium, and fiber, all of which are important for maintaining healthy blood pressure levels. Vitamin C helps to reduce inflammation, which can help to reduce blood pressure. Potassium helps to balance out the effects of sodium, which can help to reduce blood pressure. Fiber helps to reduce cholesterol levels, which can also help to reduce blood pressure. Eating citrus fruits can also help to reduce stress.

2. Salmon and other fatty fish

Salmon and other fatty fish are excellent sources of omega-3 fatty acids, which are known to help lower blood pressure. Omega-3 fatty acids help reduce inflammation in the body, which can help reduce blood pressure. Additionally, fatty fish are high in protein, which can help reduce blood pressure by helping to reduce the amount of sodium in the body. Eating fatty fish regularly can help to reduce blood pressure and improve overall cardiovascular health.

3. Swiss chard

Swiss chard is a leafy green vegetable that is packed with nutrients and is a great food for helping to lower blood pressure. It is high in potassium, which helps to balance out the effects of sodium in the body and helps to reduce blood pressure. It is also high in fiber, which helps to reduce cholesterol levels and improve heart health. Swiss chard is also a good source of magnesium, which helps to relax the blood vessels and reduce blood pressure.

4. Pumpkin seeds

Pumpkin seeds are a great source of magnesium, which is an essential mineral for maintaining healthy blood pressure levels. Magnesium helps relax the blood vessels, allowing for better blood flow and improved circulation. Additionally, pumpkin seeds are a good source of potassium, which helps balance out the effects of sodium in the body and can help reduce blood pressure. Eating a handful of pumpkin seeds each day can help lower blood pressure and improve overall cardiovascular health.

5. Beans and lentils

Beans and lentils are a great source of dietary fiber, protein, and complex carbohydrates. They are also low in fat and sodium, making them an ideal food for people with high blood pressure. Eating beans and lentils can help lower blood pressure by reducing the amount of sodium in the diet, increasing the amount of potassium, and providing essential vitamins and minerals. Additionally, the fiber in beans and lentils helps to reduce cholesterol levels, which can also help to lower blood pressure.

6. Oats

Oats are a type of whole grain that is high in fiber and low in fat. They are a great source of complex carbohydrates, which can help to regulate blood sugar levels and reduce the risk of type 2 diabetes. Oats also contain a variety of vitamins and minerals, including magnesium, which helps to relax blood vessels and lower blood pressure. Eating oats on a regular basis can help to reduce high blood pressure and improve overall cardiovascular health.

7. Bananas

Bananas are a great food for helping to lower blood pressure. They are high in potassium, which helps to reduce sodium levels in the body, and they are also a good source of fiber, which helps to reduce cholesterol levels. Bananas also contain magnesium, which helps to relax the blood vessels and reduce blood pressure. Eating a banana, a day can help to keep your blood pressure in check.

8. Leafy Greens

Leafy greens are a type of food that can help lower blood pressure. They are rich in potassium, magnesium, and calcium, which are all important minerals for maintaining healthy blood pressure levels. Leafy greens are also high in fiber, which helps to reduce cholesterol levels and improve digestion. Eating a diet rich in leafy greens can help to reduce the risk of developing high blood pressure and other cardiovascular diseases.

9. Beets

Beets are a root vegetable that are known for their high levels of nitrates, which can help lower blood pressure. Nitrates are converted into nitric oxide in the body, which helps to relax and widen blood vessels, allowing for better blood flow and lower blood pressure. Beets are also a good source of potassium, which helps to balance out the effects of sodium in the body and can help to reduce blood pressure.

10. Garlic

Garlic is a food that can help lower blood pressure. It contains compounds that can help reduce inflammation and improve circulation, which can help reduce blood pressure. Garlic also contains allicin, which is a compound that can help reduce cholesterol levels and improve the elasticity of blood vessels, which can help reduce blood pressure. Eating garlic regularly can help reduce blood pressure over time.

11. Dark Chocolate

Dark chocolate is a type of food that can help lower blood pressure. It contains flavonoids, which are compounds that have been shown to reduce blood pressure. Dark chocolate also contains antioxidants, which can help reduce inflammation and improve overall health. Additionally, dark chocolate is high in magnesium, which helps relax blood vessels and reduce blood pressure. Eating dark chocolate in moderation can help lower blood pressure and improve overall health.

12. Turmeric

Turmeric is a spice that is commonly used in Indian and Asian cuisine. It is known for its bright yellow color and its earthy, slightly bitter flavor. Turmeric is also known for its many health benefits, including its ability to help lower blood pressure. Studies have shown that turmeric can help reduce both systolic and diastolic blood pressure. This is due to its active ingredient, curcumin, which has anti-inflammatory and antioxidant properties.

13. Avocados

Avocados are a great food for helping to lower blood pressure. They are high in potassium, which helps to reduce sodium levels in the body, and they are also high in monounsaturated fats, which help to reduce inflammation and improve blood flow. Avocados are also a good source of fiber, which helps to reduce cholesterol levels and improve digestion. Eating avocados regularly can help to reduce blood pressure and improve overall heart health.

14. Pomegranates

Pomegranates are a type of fruit that are known for their many health benefits, including their ability to help lower blood pressure. Pomegranates are rich in antioxidants, which help to reduce inflammation and improve circulation. They are also high in potassium, which helps to balance out the effects of sodium in the body and can help to reduce blood pressure. Additionally, pomegranates contain polyphenols, which have been shown to reduce the risk of cardiovascular disease.