How To Reduce My Blood Pressure Naturally
How To Reduce My Blood Pressure Naturally – By Jillian Kubala, MS, RD — Clinically Reviewed by Katherine Marengo LDN, RD, Nutrition — Updated Dec 14, 2021
All people with high blood pressure are advised to follow a heart-healthy diet, including blood pressure-lowering medication. Eating foods rich in nutrients like potassium and magnesium can be especially helpful.
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More than 1 billion people worldwide have high blood pressure, defined as systolic blood pressure (SBP) values (top number) of 130 mm Hg or greater, diastolic blood pressure (DBP, bottom number) greater than 80 mm Hg, or both (
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Medications including angiotensin converting enzyme (ACE) inhibitors are commonly used to lower blood pressure levels. However, lifestyle changes, including dietary changes, can help lower blood pressure levels to optimal levels and reduce the risk of heart disease.
A healthy diet is essential for lowering blood pressure and maintaining adequate levels. Research has shown that certain foods in your diet, especially foods rich in certain nutrients like potassium and magnesium, can lower blood pressure levels (
Citrus fruits, including grapefruit, oranges and lemons, have powerful effects on lowering blood pressure. They’re loaded with vitamins, minerals, and plant compounds that help keep your heart healthy by reducing heart disease risk factors like high blood pressure (
A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly associated with a reduction in SBP, an effect the researchers attributed to the lemon’s citric acid and flavonoid content.
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Studies show that drinking orange and grapefruit juice can also help lower blood pressure. However, grapefruit and grapefruit juice can interfere with common blood pressure-lowering medications, so check with your doctor before adding this fruit to your diet (
Fatty fish are an excellent source of omega-3 fats, which have important benefits for heart health. These fats help lower blood pressure levels by reducing inflammation and lowering levels of blood vessel-regulating compounds called oxylipins.
A study of 2,036 healthy people found that those with high levels of omega-3 fats in their blood had significantly lower SBP and DBP than those with low levels of these fats. High omega-3 intake is also associated with a lower risk of hypertension.
Chard is a leafy green packed with blood pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard provides 17% and 30% of your daily needs for potassium and magnesium, respectively (
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In those with high blood pressure, each 0.6 gram serving of dietary potassium per day was associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of chard contains 792 mg of this important nutrient (
Magnesium is also essential for blood pressure control. Helps lower blood pressure through several mechanisms, including acting as a natural calcium channel blocker, which blocks the movement of calcium into heart cells and arteries, allowing blood vessels to relax (
Concentrated source of important nutrients for blood pressure control, including magnesium, potassium and the amino acid arginine, essential for the production of nitric oxide necessary for the relaxation of blood vessels and lowering blood pressure (
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. One study in 23 women found that supplementing with 3 grams of pumpkin seed oil daily for 6 weeks significantly reduced SBP compared to a placebo group (
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Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium and potassium. Many studies show that eating beans and lentils can reduce high blood pressure levels.
A review of 8 studies involving 554 people indicated that switching beans and lentils to other foods significantly reduced SBP and mean blood pressure levels in people with and without hypertension (
Berries have been linked to a variety of impressive health benefits, including the ability to reduce heart disease risk factors such as high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, the pigments that give berries their vibrant color.
Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of molecules that regulate blood vessels, which helps to lower blood pressure levels. However, more human research is needed to confirm these potential mechanisms.
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Blueberries, raspberries, blackberries, blackberries, and strawberries are some of the fruits associated with blood pressure-lowering effects (
Eating whole grains like amla can lower blood pressure levels. Studies show that a diet rich in whole grains can reduce the risk of high blood pressure.
According to a review of 28 studies, a 30-gram daily increase in whole grains reduced the risk of high blood pressure by 8% (
Amla is a whole grain, especially rich in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs (
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Pistachios are highly nutritious and their consumption has been linked to healthy blood pressure levels. They are rich in several essential nutrients for heart health and blood pressure control, including potassium (
According to a review of 21 studies, of all nuts included in the review, pistachio ingestion had the strongest effect on lowering SBP and DBP (
Crunchy, sweet and nutritious, carrots are a staple vegetable in many people’s diets. Carrots are rich in phenolic compounds, such as chlorogenic ones.
Coumaric and caffeic acids, which help relax blood vessels and reduce inflammation, help lower blood pressure levels (
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Carrots can be cooked or eaten raw, although eating them raw can lower high blood pressure. One study involving 2,195 people ages 40 to 59 found that eating raw carrots was significantly associated with lower blood pressure levels (
Another small study in 17 people found that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months reduced SBP but not DBP (
Celery is a popular vegetable that has positive effects on blood pressure. It contains compounds called phthalides, which help blood vessels relax and lower blood pressure levels (
The same study that associated eating raw carrots with lower blood pressure found that, among commonly eaten cooked vegetables, eating cooked vegetables was associated with significantly lower blood pressure.
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Lycopene has been significantly linked to beneficial effects on heart health, and eating foods rich in this nutrient, such as tomato products, may help reduce heart disease risk factors such as high blood pressure (
A review of 21 studies found that consuming tomatoes and tomato products can improve blood pressure and help reduce the risk of heart disease and heart disease-related death (26).
Broccoli is known for its many beneficial health effects, including circulatory system health. For example, adding this cruciferous vegetable to your diet is a smart way to lower your blood pressure.
Broccoli contains flavonoid antioxidants that help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in your body (
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One study that included data from 187,453 people found that those who ate 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who ate broccoli once a month or less (
Greek yogurt is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium (
According to a review of 28 studies, consuming 3 servings of dairy a day was associated with a 13% lower risk of high blood pressure, as well as an increase of 200 grams per day. 5% reduction in the risk of hypertension (
Certain herbs and spices contain potent compounds that help lower blood pressure by relaxing blood vessels (
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Fenugreek, coriander, turmeric, lemon juice, black cumin, ginseng, cinnamon, cardamom, basil and ginger seeds are just a few herbs and spices that have been shown to have the ability to lower blood pressure according to animal studies. human research (
Chia and flaxseeds are tiny seeds packed with essential nutrients for healthy blood pressure management, including potassium, magnesium, and fiber (
In a small 12-week study involving 26 people with high blood pressure, supplementation with 35 grams of chiaside flour per day led to reductions in blood pressure in medicated and unmedicated people compared to a placebo group (
Additionally, results from a review of 11 studies indicated that eating flaxseeds can lower blood pressure levels, especially when consumed in whole seed form for 12 weeks or longer (
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Beets and beet greens are exceptionally nutritious, and eating them can help promote healthy blood pressure levels. They are rich in nitrates, which help relax blood vessels and lower blood pressure (
Some research has shown that adding beets and beet products to your diet can help promote healthy blood pressure levels.
For example, a 2-week study of 24 people with high blood pressure found that consuming 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly lowered blood pressure, although this finding
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