Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease.

Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications.

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels.

Here are the 17 best foods for high blood pressure. 

  1. Citrus fruits

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.

 

  1. Salmon and other fatty fish

Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.

Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

 

  1. Swiss chard

Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs, respectively.

In people with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs 792 mg of this important nutrient.

Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax.

 

  1. Pumpkin seeds 

Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.

They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.

Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure.

 

  1. Beans and lentils 

Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.

 

  1. Berries

Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects.

 

  1. Amaranth

Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.

Amaranth is a whole grain that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs.

 

  1. Pistachios 

Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium.

 

  1. Carrots

Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.

Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure.

 

  1. Celery

Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels.

 

  1. Tomatoes and tomato products

Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure.

 

  1. Broccoli

Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.

Broccoli is loaded with flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.

 

  1. Greek yogurt

Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium.

 

  1. Herbs and spices

Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax.

Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some of the herbs and spices that have been shown to have blood-pressure-lowering potential, according to results from animal and human research.

 

  1. Chia and flax seeds

Chia and flax seeds are tiny seeds that are teeming with nutrients that are essential for healthy blood pressure regulation, including potassium, magnesium, and fiber.

 

  1. Beets, beet greens, and beet juice

Beets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. They’re high in nitrates, which help relax blood vessels and may lower blood pressure.

 

  1. Spinach

Like beets, spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure.

 

The Bottom Line

Along with other lifestyle modifications, adopting a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.

According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.

If you have high blood pressure levels or are looking to maintain healthy blood pressure, adding a few of the foods listed in this article to your diet may help.

 

*Source: https://www.healthline.com/nutrition/foods-high-blood-pressure

 

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