Some studies suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.
Polyphenols, in particular flavanols in cocoa products, have been shown to increase the formation of endothelial nitric oxide, which promotes vasodilation and consequently may lower blood pressure [6-8].
Good news for chocolate lovers! Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack.
It found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension.
Consuming 50 g of cocoa daily will lower blood pressure 2 to 3 mm Hg on average in adults with hypertension.
Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA).
Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium. According to the American Heart Association (AHA) , potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
Potassium reduces the effect of sodium on the body. Hence, eating bananas lower blood pressure due to their high potassium content. You can try eating 2 bananas per day for one week which may reduce your blood pressure by 10%*.
Some research suggests coffee can lower the risk for high blood pressure, also called hypertension, in people who don't already have it. But drinking too much coffee has been shown to raise blood pressure and lead to anxiety, heart palpitations and trouble sleeping.
Summary. Egg consumption has no significant effects on systolic and diastolic blood pressure in adults. Due to several limitations among existing studies, general conclusions cannot be drawn regarding the beneficial or neutral impact of egg consumption on blood pressure in adults.
Eating too much sugar can inhibit the production of nitric oxide (NO) in blood vessels. Nitric oxide normally helps with vasodilation (expanding of the blood vessels). Without NO, vasoconstriction (narrowing of the blood vessels) can result, leading to high blood pressure.
Dark chocolate and especially milk chocolate are processed with large amounts of artery-clogging saturated fat and sugar, which are likely to cancel out positive effects on heart health from the flavanols.
Whole-fat dairy intake significantly increased SBP and body weight but not DBP. Low-fat dairy, on the other hand, did not change BP or body weight significantly after the intervention.
Dr. Krittanawong said: “Chocolate contains heart healthy nutrients such as flavonoids, methylxanthines, polyphenols and stearic acid which may reduce inflammation and increase good cholesterol (high-density lipoprotein or HDL cholesterol).”
Walking lowers systolic blood pressure by 4.11 mm Hg (95% CI, 3.01 to 5.22 mm Hg). It lowers diastolic blood pressure by 1.79 mm Hg (95% CI, 1.07 to 2.51 mm Hg) and resting heart rate by 2.76 beats per minute (bpm; 95% CI, 0.95 to 4.57 bpm).
Magnesium intake of 500 mg/d to 1000 mg/d may reduce blood pressure (BP) as much as 5.6/2.8 mm Hg. However, clinical studies have a wide range of BP reduction, with some showing no change in BP.
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They're loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure ( 4 ).
Yogurt by itself does not lower blood pressure or prevent hypertension. But a diet that includes nutrient-rich foods like low-fat yogurt instead of less healthy foods does combat high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) plan calls for two to three servings of low-fat dairy per day.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.
What can I eat to lower my blood pressure immediately? While there's no miracle food that can lower blood pressure immediately, consuming a diet rich in vegetables, fruit, whole grains, nuts, seeds, and fish (and low in red meat, salt, and added sugars) may help lower blood pressure over time.
If your blood pressure is elevated and you want to see an immediate change, lie down and take deep breaths. This is how you lower your blood pressure within minutes, helping to slow your heart rate and decrease your blood pressure. When you feel stress, hormones are released that constrict your blood vessels.