7 Foods Scientifically Proven to Control High Blood Pressure

7 Foods Scientifically Proven to Control High Blood Pressure

Controlling blood pressure is a critical issue in most adults. Having levels that are higher or lower than normal can bring about some serious consequences. The blood pressure reading that comes to our mind should be 120/80. But, what does this mean?

Blood pressure refers to the strength of the blood in your veins when pumped by your heart, 120mmHg refers to the strength recorded when the heart beats and 80 mmHg to the strength recorded when the heart relaxes before the next beat. A doctor should immediately check anything below or over those numbers.

Even though having low blood pressure is also dangerous for our health, it is more common to find people suffering from hypertension, high blood pressure.

These are some foods you can try to lower your blood pressure levels if the doctor already told you to take care of it:

1. Beetroot

Beetroot contains a nutrient called dietary nitrate, your body converts this into nitric oxide, and this final element is the one responsible for lowering your blood pressure. It works by relaxing and expanding the blood vessels so that there is much more space for the fluids to go through your body.

Read more about the health benefits of beets

2. Cashews and Almonds

Just like bananas, cashews and almonds are an excellent way to fight high blood pressure levels because of the potassium they contain. Try to eat them without salt because salt causes the exact opposite result you are looking for. They can be added to yogurt, cereal, trail mix or even rice and some beef plates.

3. Kale

Most of the time green means healthy. Leafy vegetables are full of vitamins such as A, C, and K. Besides, they also contain fiber and are low in calories which make them an incredible element in your diet. When it comes to lowering blood pressure levels, the magnesium and potassium contained in kale are to be held responsible. Two cups of kale twice a week will give you enough nutrients to fight hypertension.

Control Blood Pressure Food

4. Garlic

Many people adore garlic, regardless of the terrible breath you may get afterward. Some others can't stand the smell and prefer to avoid it at all costs. What this second group of people may not be aware of is the excellent choice garlic is to avoid having high blood pressure. What makes garlic such a great option? It acts twice in your system. First, it relaxes the blood vessels so more fluid can go through and second it makes blood more liquid so that it flows through the veins is easier.

[Editor's Note: Kyolic Aged Garlic Extract is an excellent way to enjoy the health benefits of garlic without the garlic smell. They have a formula specifically for blood pressure health.]

5. Fish Oil

Fish oil has been linked to preventing heart diseases for a very long time. Its benefits have made fish oil an important part of your family's healthcare. To have the correct intake of oil, you have to consume fatty cold-water fish like salmon, mackerel, herring, sardines, lake trout, and tuna. If you don't like fish, there are always Omega-3 supplements that can help you lower your blood pressure.

[Editor's Note: For fish oil supplements we recommend a high-quality fish oil like the ones made by New Roots Herbal.]

6. Green Coffee and Green Tea

Green coffee and black coffee differ because of the roasting process, therefore their effects on the body also differ. Green coffee is rich in chlorogenic acid (CGA), which is a type of polyphenol and has been proven to have antihypertensive effects. Black coffee, on the other hand, seems to increase blood pressure temporarily due to caffeine. However, people who consume black coffee regularly develop a resistance to caffeine that can help lower your blood pressure levels.

[Editors note: Bigelow has a variety of Green Teas including green tea with pomegranate (see below) and green tea with mint.]

7. Fruit Juice

The benefits and properties of fruit are very well known all over the world. Many diets and special regimes include fruit as a healthy snack in the middle of the morning and some afternoons. They contain plenty of water, vitamins, fiber and other nutrients that are beneficial to your body and brain development. Besides these advantages of fruit consumption there are also some that help reduces blood pressure, for example:

  • Pineapples: Pineapples have excellent diuretic properties. When ingested it helps the body get rid of the excess of liquid, and this makes the blood in the veins flow smoothly, without making too much pressure on the vein walls. If you are going for your favorite pineapple smoothie be sure to leave some of the pulp in your drink, it will give you extra fiber which you need to have a healthy digestive system.
  • Bananas: In this case, it is the potassium contained in bananas that help reduce blood pressure. Adding one banana to your daily diet will help increase your potassium levels which in turn will decrease blood pressure. Remember bananas are high in calories so try to eat them in the morning, so your body has time to burn those calories during the day.
  • Pomegranate: This awesome fruit has many antioxidants and anti-inflammatory properties, it is so effective that drinking 8 ounces per day can reduce your blood pressure. Besides controlling your blood pressure, you will also reduce your cholesterol levels with this great juice.

For a lot of ways to eat fruit

[Editors Note: If you have high blood pressure, are taking medication and are under the care of a medical doctor, please have your blood pressure measured on a regular basis when incorporating these foods. You may need to adjust your medication as your blood pressure adjusts to these changes.]

Bottom Line

These foods are tasty and easy to incorporate into your diet. Let us know your favorite ones and if they help lower your blood pressure.

Read this next:

Pomegranate and Beet Salad with Grapes and Blue Cheese

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Author Bio:

Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.

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Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here. In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here.