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Top foods to lower blood pressure
Foods affect blood pressure in multiple ways. Most of the top foods contain high levels of nutrients that can reduce blood pressure. Some of them also contain molecules that can relax or strengthen blood vessels directly.
| Vegetables | | Nuts and Seeds | | Whole grains |
| Fruit | | Beans and Peas |
Vegetables
Vegetables can help lower blood pressure in many ways. Most contain a high level of nitrate and nitrite which are good sources of nitric oxide (NO), a blood vessel relaxing signal molecule. They also are rich in antioxidants, which support arterial health and elasticity. Canned vegetables provide the same benefit as fresh as long as they are not pickled, salted or processed with any added sugar, fat or salt.
| Beet greens | | | Potato | | | Spinach | |
| Acorn squash | | | Radish | | | Sweet potato and yam | |
| Mushrooms | | | Tomato | | | Corn | |
| Kale | | | Green beans | | | Broccoli | |
| Snow peas | | | Celery | | | Sweet peppers | |
| Asparagus | | | Lettuce | | | Zucchini | |
| Carrots | | | Cauliflower | | | Pumpkin | |
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Fruit
Fruits are concentrated sources of vitamins, minerals, fiber and antioxidants. Dried fruit provides the same benefit as fresh as long as it is not pickled, salted, or otherwise processed with added sugar, fat or salt.
| Guava | | | Apricots | | | Bananas | |
| Kiwi | | | Cantaloupe and honeydew | | | Watermelon | |
| Blueberries | | | | Mangos | | | | Dates | | |
| Oranges | | | Figs | | | Strawberries | |
| Apples | | | Grapefruit | | | Prunes | | |
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Beans and peas
All beans and peas can help lower blood pressure due to their high content of fiber, potassium, and magnesium. Canned versions provide the same benefit as fresh, as long as they do not contain added sugar, fat or salt.
| Lima beans | | | Black beans | | | Soybeans | |
| Pinto beans | | | Lentils | | | Kidney beans | |
| Great Northern beans | | | Split peas | | | Tofu | |
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Nuts and seeds
Nuts and seeds are rich sources of potassium, magnesium, and fiber, but are also high in fat, which can contribute to high blood pressure. When evaluating their beneficial effect, it is important to remember portion control and also consider their omega-3 : omega-6 balance. The nuts and seeds shown below contain higher amounts of omega-3 and lower amounts of omega-6, making them optimal choices in this category for helping with blood pressure reduction. Salted nuts and seeds, or those canned in salt and/or oil, are not blood pressure lowering foods.
| Flax seeds | | | Walnuts | | | Cashews | |
| Pistachios | | | Pumpkin seeds | | | Hickorynuts | |
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Whole grains
The major blood pressure lowering effect of whole grains can be attributed to the bran and the germ found at the heart of the grain, which are concentrated sources of fiber and vitamins. Unfortunately, these two parts are normally lost during the refining process. In addition, many commercial products, although made with whole grain, contain too much added sodium, sugar or saturated fat. For these reasons, it is important to read nutrition labels and make sure the products you select are low sodium (140 mg or less sodium per serving) and low fat (3 g or less fat per serving), and also that their package reads "100% whole wheat" or "100% whole grain."
| Wheat bran | | | Wheat germ | | | Whole wheat products | |
| Quinoa | | | Amaranth | | | Oatmeal | |
| Wild rice | | | Buckwheat | | | Barley | |
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FAQs
1. Citrus fruit. Citrus fruits may help lower blood pressure. They're loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure (4).
What is the number one food to lower blood pressure? ›
1. Citrus fruit. Citrus fruits may help lower blood pressure. They're loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure (4).
How do I get my BP down asap? ›
Tricks to Lower Blood Pressure Instantly
- Meditate or focus on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and lowers your blood pressure.
- Reduce your stress levels. ...
- Take a warm bath or shower.
What is the number one drink to lower blood pressure? ›
The top drinks for lowering blood pressure include water, fruit juices (pomegranate, prune, cranberry, cherry), vegetable juice (tomato, raw beet), tea (black, green), and skim milk.
What foods restore blood pressure? ›
Eat Salty Foods
Foods with high salt content can elevate your blood pressure. Good sources of salt include olives, cottage cheese, and canned soup or tuna. You can also add table salt or sea salt to your meals, depending on your preference.
What are the 5 worst foods for blood pressure? ›
5 bad-news foods for blood pressure
- – Grapefruit juice. Grapefruit contains compounds that may interfere with how your body absorbs some drugs, including some blood pressure medicines. ...
- – Black licorice. ...
- Processed meats. ...
- – Sugary drinks. ...
- – Baked goods.
What is the best drink in the morning for high blood pressure? ›
There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.
What can you drink every night to lower blood pressure? ›
What beverage choices might help lower blood pressure?
- Apple juice. A recent scientific review showed that drinking apple juice in moderation provides heart-healthy advantages. ...
- Beet juice. ...
- Milk (low-fat or fat-free) ...
- Pomegranate juice. ...
- Water.
What brings blood pressure down in minutes? ›
Methods such as breathing exercises, lying down flat, cold showers, and drinking water can sometimes help to quickly reduce your blood pressure at home. But when your blood pressure of 180/120 or above causes symptoms, it's not safe to wait at home. This is a medical emergency that needs attention.
Do bananas lower blood pressure? ›
Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.
Helps Reduce Blood Pressure
The potassium found in lemon juice can also help diminish the effects of salt on blood pressure. Studies have shown that, when combined with daily walks, lemon intake can be an effective treatment for high blood pressure.
What should I do if my blood pressure is 160 over 100? ›
Combination drug therapy — If a person has very high blood pressure (eg, 160/100 mmHg or higher), then combination therapy with two drugs at the same time rather than monotherapy (treatment with a single medication) may be the initial step in blood pressure treatment.
What to eat when BP is high? ›
Healthy diet
The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
What are good snacks for high blood pressure? ›
Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose low-sodium products.
What two foods lower blood pressure? ›
Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study, eating two kiwifruit daily may help lower blood pressure. Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt.
What fruit lowers blood pressure the fastest? ›
The top fruits for lowering blood pressure include:
- Plums.
- Prunes.
- Avocado.
- Cantaloupe.
- Honeydew melon.
- Tomatoes.
- Citrus fruits. Oranges. Lemons. Grapefruit. Note: grapefruit and grapefruit juice may interact with some blood pressure medications. ...
- Berries. Blueberries. Raspberries. Blackberries. Strawberries.
Does drinking water lower blood pressure? ›
And does dehydration cause high blood pressure? Drinking water can help normalize your blood pressure but doesn't necessarily lower your blood pressure unless you are dehydrated. Because your blood is made up of 90% water, the overall volume will decrease when you are dehydrated.