Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits. It's easier to get your daily dose of greens by varying how you eat them.
Carrots are rich in phenolic compounds which are found to reduce inflammation and relax blood vessels. A study with over 2,000 people found that eating raw carrots helped to lower the group's blood pressure levels.
Bananas. These are rich in potassium, a nutrient shown to help lower blood pressure, says Laffin. One medium banana provides about 375 milligrams of potassium, about 11 percent of the recommended daily intake for a man, and 16 percent for a woman.
Berries: Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. Research has linked anthocyanins to a reduction in blood pressure in people with hypertension. In more good news, berries are delicious!
The beneficial effects of egg consumption on blood pressure in humans may be attributed to the presence of nutrients with antioxidant and antihypertensive effects in whole eggs [7•, 39]. For example, beneficial effects of egg white derived peptides on blood pressure have been shown in animal studies.
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.
Rich in magnesium, calcium, and potassium, broccoli is a great source of regulating and controlling blood pressure. Broccoli sprouts are rich in compounds that minimise the blood pressure.
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.
Yes, ginger tea can be consumed if you have high blood pressure. Ginger is known to be beneficial in lowering your blood pressure and reducing the risk of heart diseases. Ginger helps dilate your blood vessels and improves blood circulation, thereby controlling your blood pressure.
Higher mercury levels are found in shark, tuna, swordfish and king mackerel. For a list of fish with high mercury, read here.
Lean beef, pork, chicken and fatty fish are good proteins to help promote healthy blood pressure. Fatty fish like salmon are loaded with omega-3 fats, and high levels of this healthy fat are associated with lower SBP and DBP.
Researchers have found that oily fish, such as mackerel, salmon, sardines or mussels, could help protect our hearts and brains from disease. They are found to be rich in an important type of polyunsaturated fat called omega-3, which has been shown to help lower blood pressure.
Still, you can make lifestyle changes to bring your blood pressure down. Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
These cells line the inner surface of blood vessels and help with blood flow and blood pressure regulation. The researchers added that blueberries may not only help control high blood pressure, but also may prevent people from developing hypertension.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).