How can you naturally lower your blood pressure?
10 foods that help lower blood pressure. Way of life factors, for example, diet can hugely affect overseeing hypertension.Although consuming less salt can help lower blood pressure, this is only one part of the equation. What you eat also matters.You can lower your blood pressure by eating lots of fruits, vegetables, whole grains, and low-fat dairy products.
Yogurt unsweetened. Yogurt’s high levels of the minerals calcium, potassium, and magnesium, all of which are thought to help regulate blood pressure, are the reason why, according to a recent study, it may improve blood pressure in people with hypertension1. For a nutritious breakfast or snack, look for Greek and natural yogurts that haven’t been sweetened. These yogurts can be mixed with fruits, seeds, and nuts.
Berries: Anthocyanins, which are antioxidant compounds, are abundant in blueberries and strawberries. Anthocyanins have been shown in studies to lower blood pressure in people with high blood pressure2. In addition, berries are delicious! Enjoy them as a sweet afternoon snack or sprinkle them on yogurt, cereal, or oatmeal.
Beets: Beets are a high source of the compound nitric oxide, which has been shown to lower systolic blood pressure3. Try them as a side dish or raw in salads. You can even purchase sugar-free beetroot juice to add to smoothies or drink on its own.
The sweet potato: This star side dish, which is high in magnesium, potassium, and fiber, is a delicious way to lower blood pressure.
Green vegetables: Greens like cabbage, collard greens, spinach, kale, and others contain a lot of nitrates, which have been found to lower blood pressure.4 Changing the way you eat them makes it easier to get enough of them each day. For instance, you can bake kale chips in the oven, add fennel to a soup, or sauté spinach for a tasty side dish.
Oily fish: Omega-3 fatty acids, which are good for the heart, and vitamin D are abundant in salmon and mackerel. These nutrients can lower and maintain normal blood pressure. Simply sprinkle some olive oil on top of your favorite filet, lightly season it, and broil it in the oven.
Oatmeal and other whole grains: Beta-glucan, a type of fiber found in oats and other whole grains, has the potential to lower both systolic and diastolic blood pressure. Start your day with a bowl of unsweetened oatmeal, make sandwiches for lunch out of whole-grain bread, or have seasoned quinoa for dinner.
Pistachios: Pistachios have been shown to lower blood pressure during stressful situations, according to one study5. These healthy nuts, which are best consumed unsalted, can add crunch and flavor to a variety of salads. They can also be incorporated into pesto or eaten in handfuls as a snack.
Bananas: A medium-sized banana contains a significant amount of potassium: To be precise, 422 milligrams. Avocado, beans, tomatoes, mushrooms, and other potassium-rich foods may naturally lower blood pressure.
Kiwifruit: One study found that consuming three kiwis a day could significantly lower blood pressure.6 Kiwis are delicious chopped up and added to fruit salad or sprinkled on top of plain yogurt.