Controlling blood pressure is important to your health.
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If your blood pressure is too high, it can lead to serious conditions such as stroke and heart disease.
Did you know that while drugs like beta blockers can help lower blood pressure, certain foods and nutrients can also help?
Registered dietitian Julia Zumpano, RD, shares how certain foods can help lower blood pressure.
Types of foods that help lower blood pressure
Foods rich in antioxidants can have a slight effect on blood pressure levels. If you want to lower your blood pressure, foods high in vitamin C, vitamin E, potassium, selenium, or L-arginine are suitable. Antioxidants can protect cells from damage, reduce inflammation, and continue to control blood pressure.
1. Foods high in vitamin C
Foods high in vitamin C can protect against the oxidative stress that causes inflammation. Good options are:
- pepper.
- Kiwi.
- broccoli.
- Brussels sprouts.
- Strawberry.
- sweet potato.
- Citrus fruits such as oranges, grapefruits, lemons and limes.
2. Foods high in vitamin E
Fat-soluble nutrients act as antioxidants that help protect cells from damage from free radicals. Try the following foods:
- almond.
- Avocado.
- Sunflower seeds.
- peanut butter.
- salmon.
3. Foods high in potassium
Potassium helps lower blood pressure by relaxing the walls of blood vessels and helping the body get rid of excess sodium. Includes food:
- banana.
- potato.
- spinach.
- Tomato.
- carrot.
- grapefruit.
- Nuts / seeds such as pistachios, almonds and flax seeds.
- Avocado.
“Bananas are rich in potassium and help the body get rid of sodium,” says Zumpano. “Eating foods high in sodium can increase blood pressure.”
4. Foods high in selenium
Selenium is an antioxidant that helps protect the body from oxidative stress. Select the following foods for selenium.
- Seafood such as tuna, halibut and shrimp.
- Brazil nuts.
- chicken.
- Turkey.
5. Foods high in L-arginine
L-Arginine helps produce nitric oxide, a chemical that helps relax muscle cells. Some studies have shown that these foods can help lower blood pressure:
- meat.
- poultry.
- Nuts / seeds such as pumpkin seeds, walnuts and peanuts.
- Beans like chickpeas and soybeans.
- Dairy products like milk, yogurt and cheese.
6. Foods high in calcium
Studies have shown that meeting the recommended nutritional requirement of 1,000 milligrams of calcium and consuming up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium are:
- Dairy products such as milk, yogurt, cheese and cottage cheese.
- almond.
- Dark green leafy vegetables and broccoli.
- Dried beans and beans.
- Fortress tofu.
- Fortified orange juice.
- Fortified non-dairy milk such as almonds, soybeans, coconuts and oats.
Other foods that may help lower your blood pressure
Garlic may also help lower your blood pressure. Garlic has been shown to help reduce inflammation. Adding flavor to foods with garlic can also help reduce salt and lower blood pressure.
Moderate amounts of alcohol have also been shown to help lower blood pressure. Women should not exceed 1 cup daily, while men should not exceed 2 cups daily. Keep in mind that high alcohol consumption can increase blood pressure.
However, some people drink less than this amount or never. Even drinking moderate amounts of alcohol can interfere with certain medications and increase the risk of certain cancers and other chronic illnesses, including osteoporosis. Ask your healthcare provider if drinking is safe.
Do supplements work?
Certain supplements can help. However, Zumpano warns that you should consult your doctor before adding any supplements. It’s best to get nutrients from Whole Foods.
Supplements can be dangerous based on the type of supplement and the concentration taken, and can also interfere with certain medications.
The next supplement is promising.
“Omega 3 fatty acids are naturally found in fatty fish such as salmon, tuna, herring and mackerel,” Zumpano advises. “Certain plants are also excellent sources of chia seeds, flax seeds, hemp seeds, walnuts, soybeans, etc.”
For CoQ10, antioxidants can help the body’s total peripheral resistance and affect blood pressure.
You can also get magnesium without supplements by eating a diet rich in nuts, seeds, whole grains, greens, and dairy products.
Adding these nutrients to your diet is a mutually beneficial situation. If you are currently taking beta blockers, talk to your doctor first.
“Naturally benefiting from food is the best option,” says Zumpano. “Eating foods rich in antioxidants and nutritious foods can improve your overall heart health.”
Including certain foods in your diet can lower your blood pressure, but lifestyle choices can also help.
“It’s very important to note that exercise, stress relief, a low-salt diet, and maintaining a normal weight can also have a positive effect on blood pressure,” says Zumpano.
