Best Natural Ways To Lower Blood Pressure

Best Natural Ways To Lower Blood Pressure – By Jillian Kubala, MS, RD – Reviewed by Katherine Marengo LDN, R.D., Psychiatrist – Updated December 14, 2021

More than 1 billion people worldwide have high blood pressure, defined as a systolic blood pressure (SBP) value (the top number) of 130 mm Hg or more or a diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg. Hg or both (

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Medications, including angiotensin-converting enzyme (ACE) inhibitors, are used to lower blood pressure. However, lifestyle changes, including dietary changes, can help lower blood pressure levels into the optimal range and reduce the risk of heart disease.

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Following a healthy, heart-healthy diet is recommended for all people with high blood pressure, including those taking blood pressure medications (

A healthy diet is important for lowering blood pressure and maintaining optimal levels, and studies have shown that adding certain foods to your diet, especially those high in specific nutrients such as potassium and magnesium, lowers your blood pressure.

Citrus fruits, including grapefruit, oranges, and lemons, can help lower blood pressure. It’s full of vitamins, minerals, and phytonutrients that help keep your heart healthy by reducing heart disease risk factors like high blood pressure (

A 5-month study involving 101 Japanese women found that daily consumption of lemon juice and walking was significantly associated with a reduction in SBP, which researchers attributed to lemon’s citric acid and flavonoid content.

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Studies have also shown that drinking orange and grapefruit juice can help lower blood pressure. However, grapefruit and grapefruit juice can interfere with normal blood pressure medication, so check with your doctor before adding this product to your diet (

Fatty fish is a good source of omega-3 fats, which have many heart-healthy properties. These fats can help lower blood pressure by reducing inflammation and lowering blood-thinning compounds called oxylipins (

A study of 2,036 healthy people found that those with high levels of omega-3 fats in their blood had lower SBP and DBP than those with very low levels of these fats. Higher omega-3 intake has been associated with a lower risk of hypertension.

Swiss chard is a leafy green packed with blood-thinning nutrients, including potassium and magnesium. One cup (145 grams) of cooked cheese provides 17% and 30% of the recommended potassium and magnesium requirements, respectively (

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In people with high blood pressure, each 0.6-g/day increase in potassium intake was associated with a 1.0 mm Hg decrease in SBP and a 0.52 mm Hg decrease in DBP. One cup (145 grams) of Swiss chard contains 792 mg of this essential nutrient (

Magnesium is also important for regulating blood pressure. It helps lower blood pressure in several ways, including acting as a natural calcium channel blocker that prevents calcium from moving into the heart and blood cells, allowing blood vessels to relax.

It is an excellent source of nutrients important for controlling blood pressure, including magnesium, potassium and arginine, an amino acid needed to produce nitric oxide, which is important for blood clotting and bleeding.

Pumpkin seed oil has also been found to be a powerful remedy for high blood pressure. A study of 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks significantly reduced blood pressure compared to a placebo group.

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Chickpeas and beans are rich in nutrients that help lower blood pressure, such as fiber, magnesium, and potassium. Many studies have shown that eating beans and lentils can help lower high blood pressure.

A review of eight studies involving 554 people found that when beans and peas were swapped for other foods, beans and peas significantly reduced blood pressure and blood pressure levels in people with and without cancer.

It has several health benefits, including the ability to reduce cardiovascular diseases such as high blood pressure. Berries are an excellent source of antioxidants, including anthocyanins, the pigments that give fruits their vibrant color.

Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-thinning molecules, which can help lower blood levels. However, more human studies are needed to confirm these potential mechanisms (

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Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just a few of the berries that have been associated with blood pressure-lowering effects (

Eating whole grains like amaranth can help you lower your blood pressure. Studies show that foods containing whole grains reduce the risk of developing hypertension.

A review of 28 studies found that a daily increase of 30 grams of whole grains was associated with an 8% reduction in the risk of high blood pressure.

Amaranth is a magnesium-rich whole grain. One cooked cup (246 grams) provides 38% of your daily magnesium needs (

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Pistachios are highly nutritious and eating them has been linked to healthy blood sugar levels. They are rich in heart-healthy and blood-pressure-regulating nutrients, including potassium (

A review of 21 studies found that of all the nuts included in the review, pistachio consumption was the most effective in reducing SBP and DBP.

Carrots are tasty, nutritious and a staple food in the human diet. Carrots are rich in phenolic compounds such as chlorogenic,

Coumaric acids and caffeine help dilate blood vessels and reduce inflammation, which can help lower blood pressure (

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Although carrots can be eaten raw or raw, eating them raw is better for lowering high blood pressure. A study of 2,195 people between the ages of 40 and 59 found that eating raw carrots was significantly associated with lower blood pressure (

Another small study in 17 people found that consuming 16 ounces (473 mL) of fresh carrot juice for 3 months reduced SBP but not DBP.

Celery is a popular vegetable that can have a positive effect on blood pressure. A compound called phthalides, which can constrict blood vessels and lower blood levels (

The same study that linked eating raw carrots to lower blood pressure found that among regularly eaten raw vegetables, eating raw celery was significantly associated with lower blood pressure (

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Lycopene has been strongly associated with positive effects on heart health, and eating foods that contain this nutrient, such as tomatoes, may help reduce the risk of heart disease such as high blood pressure.

A review of 21 studies concluded that eating tomatoes and tomato products improves blood pressure and may help reduce the risk of heart disease and stroke (26).

Broccoli is known for many health benefits, including the health of your circulatory system. For example, adding this cruciferous vegetable to your diet is a smart way to lower your blood pressure.

Broccoli is full of flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in your body (

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The study, which included data from 187,453 people, found that those who ate 4 or more servings of broccoli per week had a lower risk of developing high blood pressure than those who ate broccoli once a month or less.

Greek yogurt is a nutritious dairy product full of minerals that help blood clot, including potassium and calcium (

A review of 28 studies found that eating 3 servings of milk per day was associated with a 13% lower risk of high blood pressure, and consuming 7 ounces (200 grams) of dairy products per day was associated with a 5% reduction. blood pressure (

Some herbs and spices contain potent compounds that help lower blood pressure by helping blood vessels to relax (

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Celery seeds, coriander, saffron, lemon, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just a few of the herbs and spices that have been shown to have detoxifying properties in animal and human studies. studies (

Chia and flax seeds are small seeds that are packed with nutrients needed to maintain healthy blood pressure, including potassium, magnesium, and fiber (

A small, 12-week study of 26 people with high blood pressure found that adding 35 grams of chia seed flour per day lowered blood pressure in both medicated and untreated people.

In addition, the results of a review of 11 studies showed that eating flax seeds can help lower blood pressure, especially when consumed in the form of seeds for at least 12 weeks.

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Beets and beet greens are very nutritious and eating them can raise blood pressure. It contains a lot of nitrates, which help relax blood vessels and lower blood pressure (

Some studies have shown that adding beets and beet products to your diet can help you promote healthy blood pressure levels.

For example, a 2-week study of 24 people with high blood pressure found that eating 8.4 ounces (250 ml) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly lowered blood pressure, although it was found that beet juice. more efficient (

Although other studies

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