What are the best natural foods to reduce blood pressure? Do you know over 1 billion people in this world deal with high blood pressure? So high blood pressure is a very common health issue in our society but it also very treatable and preventable. You can treat it with medication such as angiotensin converting enzyme, (ACE) inhibitors or with a healthy eating lifestyle.
Following a healthy diet can help reduce your blood pressure and there are certain foods that are key in helping with this. I’ve had many clients who I put on a healthy diet and their blood pressure levels dropped tremendously.
- Fatty Fish like salmon has a high amount of Omega 3’s and research studies have shown that Omega 3’s has tremendous heart health benefits. In fact, there was a study done on over 2000 people that showed that those people who consumed a high amount, of fish had significantly lower blood pressure levels then the group that didn’t eat as many fish.
- Beans are high in fiber, magnesium and potassium and has shown to reduce blood pressure levels. There have been some studies shown that people who eat beans have had lower blood pressure levels.
- Berries has a rich source of antioxidants and one of its health benefits is lower the risk of heart disease and blood pressure levels.
- Broccoli is high in antioxidants and there are research studies that have shown that broccoli helped to lower blood pressure levels. In fact, there was a study on over 180,000 people that found that the people in that group who consumed at least 4 servings of broccoli per week had a lower risk of high blood pressure then those who didn’t do that.
- Greek Yogurt has potassium, calcium and a lot of healthy minerals and nutrients. There were some studies that shown that people who eat just 3 servings of Greek yogurt per day had a 13% lower risk of high blood pressure.
- Beets is high in nitrates and studies have shown that it can reduce blood pressure levels. There was a small study on about 24 people that consumed beet juice and beets and the results detailed significant difference in their blood pressure levels.
- Spinach is high in nitrates, antioxidants, potassium, magnesium, calcium. And some studies have shown a reduction of blood pressure levels in people who consumed spinach regularly.
“Following a healthy diet can help reduce your blood pressure and there are certain foods that are key in helping with this.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is a healthy balanced diet will manager high blood pressure and help maintain them at healthy baseline levels. Fruits, vegetables, and fatty fish have been shown to help tremendously with lowering your blood pressure as well as your overall health.
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Research
- Jovanovski, E., Bosco, L., Khan, K., Au-Yeung, F., Ho, H., Zurbau, A., Jenkins, A. L., & Vuksan, V. (2015). Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clinical nutrition research, 4(3), 160–167. https://doi.org/10.7762/cnr.2015.4.3.160
- Lidder, S., & Webb, A. J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway. British journal of clinical pharmacology, 75(3), 677–696. https://doi.org/10.1111/j.1365-2125.2012.04420.x
- Schwingshackl, L., Schwedhelm, C., Hoffmann, G., Knüppel, S., Iqbal, K., Andriolo, V., Bechthold, A., Schlesinger, S., & Boeing, H. (2017). Food Groups and Risk of Hypertension: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Advances in nutrition (Bethesda, Md.), 8(6), 793–803. https://doi.org/10.3945/an.117.017178
- Borgi, L., Muraki, I., Satija, A., Willett, W. C., Rimm, E. B., & Forman, J. P. (2016). Fruit and Vegetable Consumption and the Incidence of Hypertension in Three Prospective Cohort Studies. Hypertension (Dallas, Tex. : 1979), 67(2), 288–293. https://doi.org/10.1161/HYPERTENSIONAHA.115.06497
- Vendrame, S., & Klimis-Zacas, D. (2019). Potential Factors Influencing the Effects of Anthocyanins on Blood Pressure Regulation in Humans: A Review. Nutrients, 11(6), 1431. https://doi.org/10.3390/nu11061431
- Jayalath, V. H., de Souza, R. J., Sievenpiper, J. L., Ha, V., Chiavaroli, L., Mirrahimi, A., Di Buono, M., Bernstein, A. M., Leiter, L. A., Kris-Etherton, P. M., Vuksan, V., Beyene, J., Kendall, C. W., & Jenkins, D. J. (2014). Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials. American journal of hypertension, 27(1), 56–64. https://doi.org/10.1093/ajh/hpt155
- Filipovic, M. G., Aeschbacher, S., Reiner, M. F., Stivala, S., Gobbato, S., Bonetti, N., Risch, M., Risch, L., Camici, G. G., Luescher, T. F., von Schacky, C., Conen, D., & Beer, J. H. (2018). Whole blood omega-3 fatty acid concentrations are inversely associated with blood pressure in young, healthy adults. Journal of hypertension, 36(7), 1548–1554. https://doi.org/10.1097/HJH.0000000000001728
