So you want to lower your blood pressure naturally, through your diet. That’s great!
There are lots of natural, healthy ways you can change your diet that will positively impact your blood pressure and keep your cardiovascular system feeling healthy.
If you eat more potassium, magnesium, and calcium, and cut down on your sodium intake, your blood pressure will naturally lower and you’ll enjoy lower risk of heart attack and stroke. Great!
However, if you want to take things to the next level, there are some foods that are absolutely amazing for lowering your blood pressure – even outside of their nutritional content. These “heart healthy superfoods” will keep your cardiovascular system running well and your blood pressure low – all the while improving the nutritional composition of your diet and keeping you feeling great.
Remember – if you’re suffering from high blood pressure or hypertension always talk to your doctor about the best options for you. It’s almost always a good idea to eat healthier to lower your blood pressure, but only you and your doctor have all the information necessary to make a good informed decision for your health.
In some cases, medication plus a change in diet would be most effective at keeping you healthy and happy. You and your doctor will be able to make a decision together that will give you the best result possible.
Still – if you want to help bring your blood pressure down naturally, there are a few amazing superfoods that go above and beyond when it comes to lowering your blood pressure and getting rid of hypertension. Let’s go over them right now!
The Best Foods To Lower Your Blood Pressure
1. All Kinds Of Berries
Berries are an amazing superfood for keeping your cardiovascular system healthy. That’s because they’ve got tons of compounds in them called flavonoids, which can help naturally lower your blood pressure and prevent hypertension.
Flavonoids are also powerful antioxidants – which means you get all the benefits of antioxidant-rich foods whenever you eat some delicious berries! (1)
Try them on top of cereal or in oatmeal in the morning for a tasty boost that will help keep your heart healthy.
Keeping with the fruit theme, let’s talk about how good bananas are for your heart health.
They’re super rich in potassium – which means they’ll naturally help keep your blood pressure down. Plus, bananas are delicious – you can enjoy them at breakfast, at lunch, all on their own for a snack – really at any time to give you an energy boost and help you enjoy a heart healthy treat that naturally lowers blood pressure. (2)
3. Olive Oil
Olive oil is one of the healthiest cooking oils out there – and is especially great for your heart health.
That’s because it’s full of healthy polyphenols, which naturally depress your blood pressure and keep your heart and arteries healthier and more relaxed. (3)
Try cooking more with olive oil rather than other types of cooking oil and you could see a big difference in your blood pressure.
Let’s go back to fruit! Pomegranates are a veritable nutritional powerhouse that do a ton to keep nearly every part of your body happy.
Researchers have done a lot of work looking at the link between pomegranates and cardiovascular health, and have found that drinking a cup of pomegranate juice every day can help to drop your blood pressure and keep your heart healthy. (4)
Pomegranate juice is rich in polyphenols and potassium – both of which are great for your heart, so reach for a glass next time you’re thirsty!
5. Low Fat Milk And Yogurt
There have been studies looking at the effect of dairy on blood pressure, with promising results. When people ate low fat dairy products, it was associated with a reduced risk of high blood pressure and hypertension. (5)
Sorry cheese lovers – the lowered risk was only associated with low fat milks and yogurts – so if you’re looking to naturally reduce your blood pressure you could consider switching to low fat versions of milk and yogurt.
6. Whole Grains (Especially Oatmeal)
Oatmeal is chock full of fiber, and is very low in fat and sodium – a perfect equation for helping to lower your blood pressure.
Plus, researchers have examined the link between eating whole grains and blood pressure – and found that when people consumed whole grains instead of refined grains, there was a significant difference in their blood pressure. (6)
So stay away from white bread and refined grains, and reach for whole grains and whole wheat instead!
7. Red Beets
The scientific link between beet juice and lowered blood pressure is actually very robust. Scientists have found that drinking beet juice can lower your blood pressure for 6 hours – especially for men. (7)
It’s high in nitric oxide – which will dilate your blood vessels and naturally bring down your blood pressure. If you’ve ever wanted an excuse to add beet juice to your life, now you have it!
I’ve written about this before, but flaxseed is a legitimate food miracle. It’s unbelievably good for you, and can help your body in a nearly innumerable list of ways.
One of the best ways that flaxseed can help you is in reducing blood pressure. It’s chock full of fiber, plus three compounds called peptides, alpha linolenic acid, and lignans – all of which have been linked to lowered blood pressure. (8)
Scientists agree, flaxseed can help bring your blood pressure down even when you’re taking it in combination with blood pressure medication – making it one of the best heart healthy foods you can have in your diet.
9. Salmon And Other Omega-3 Rich Fish
Fatty fish that are rich in omega-3 fatty acids are a great way to naturally bring down your blood pressure and make yourself healthier.
Scientists have found that salmon and other fatty fish, when added to the diet about 3 times per week, will significantly reduce blood pressure and help people regain their cardiovascular health. (9)
So get those omega-3 fatty acids wherever you can get them! Salmon and other fatty fish are a great option – as are flaxseeds, walnuts, and chia seeds.
10. Chocolate (Especially Dark Chocolate)
You knew we were going to get to this eventually.
Most people rejoice whenever they see a list of healthy foods with chocolate on it – but remember that a little bit goes a long way. Chocolate as a food still isn’t magically healthy, and eating a ton of it will do more harm than good. (10)
Still, dark chocolate has been linked to lower blood pressure – if you already have hypertension or pre-hypertension. It’s packed with flavonols and polyphenols which can dilate your blood vessels and help to ease blood pressure problems.
Pistachio nuts can be an excellent companion for reducing blood pressure and making yourself healthier. (11)
Researchers looked at study participants who were high in ldl cholesterol and had them eat either one or two servings of pistachios.
They found that the group which only ate one serving of pistachios were able to lower their blood pressure more than the group that ate two – which means that if you want to use this heart healthy nut, make sure to eat them in moderation.
Like chocolate, a little bit of pistachios goes a long way towards helping out your cardiovascular system.
12. Hibiscus Tea
If you want to lower your blood pressure, and you like tea – you might want to try to start drinking more hibiscus tea.
Researchers found that subjects who drank 3 servings of hibiscus tea per day were able to reduce their blood pressure – especially if they had pre-hypertension or high blood pressure already.
Since hibiscus is packed with phenols and antioxidants, it helps to naturally lower your blood pressure – reducing the strain on your cardiovascular system and helping you to avoid serious health problems like heart attacks and strokes. (12)
Try adding some of the above foods to your diet if you’re suffering from hypertension or pre-hypertension and see if any of them can help you naturally lower your blood pressure!
The Best Foods To Lower Blood Pressure
- All kinds of berries
- Olive oil
- Low fat milk and yogurt
- Whole grains (especially oatmeal)
- Red beets
- Salmon and other Omega-3 rich fish
- Chocolate (especially dark chocolate)
- Hibiscus tea