Updated: Aug 14, 2022
High blood pressure is called the silent killer for good reason — it usually has no symptoms and can’t be detected until you have high blood pressure readings. Left untreated, high blood pressure can lead to a host of serious health consequences and increase your risk of having a stroke, heart attack, or other health issues.
High blood pressure affects more than half of all adults over the age of 20, according to the American Heart Association (AHA). If you have high blood pressure, also known as hypertension, eating foods that decrease blood pressure can help keep your body healthy and reduce your risk factors. High blood pressure is a result of stress on the body. The demand on oxygenated blood exceeds its supply. This article talks about 6 best natural foods that help keep your BP in check naturally.
Eat More Seafood
The ocean is a treasure trove of health benefits — and one of the best foods for blood pressure happens to be seafood. Omega-3 fatty acids are known to reduce inflammation and lower blood pressure, especially when consumed regularly. Bivalves like clams, oysters, and mussels are rich in zinc, which is closely linked to blood pressure.
Fish like salmon, sardines, mackerel, and cod are also high in protein, which can help regulate blood pressure. A word of caution: You should avoid eating fish that are high in mercury, like tuna. These fish can actually cause your blood pressure to rise. For those with allergies to seafood or higher blood pressure, there’s good news: There are many other foods you can consume to lower blood pressure.
More Dark Leafy Greens
Dark leafy greens, like spinach and kale, are both delicious and nutritious. They’re filled with vitamins, minerals, fiber, and antioxidants that can help lower your blood pressure.
Studies have found that people who regularly consume greens have decreased blood pressure. When you eat these greens, they reduce the amount of sodium in your bloodstream, which is a major cause of high blood pressure. If you can, try to eat raw greens as often as possible.
When you eat cooked greens, they lose many of their nutrients, including the ones that lower blood pressure. Many dark leafy greens can be added to salads, sandwiches, and other dishes. Some examples of dark leafy greens include arugula, watercress, endive, and escarole.
Bump Up Your Fiber Intake
High blood pressure often occurs when the body retains too much fluid. This can occur as a result of genetics, unhealthy diet, and lifestyle choices like smoking. While there is no one-size-fits-all solution for high blood pressure, eating more fiber can help keep your body hydrated.
Fiber helps slow digestion — which means your body takes longer to break down food and absorbs fewer fluids. If you’re looking for ways to lower your blood pressure, try upping your fiber intake.
Fruits, vegetables, whole grains, and beans are all good sources of fiber. You can also try high-fiber supplements — but make sure they don’t have any added sugars. Sweeteners can actually raise your blood pressure and counteract the benefits of the fiber.
Add Beans to Your Diet
Beans are one of the best foods that reduce blood pressure naturally. They’re rich in fiber, protein, B vitamins, and minerals like magnesium and potassium. When you eat legumes, they help reduce your blood pressure by regulating the amount of sodium in your body.
Studies have shown that increasing your intake of beans can reduce blood pressure by as much as 10 points. You can enjoy fresh or dried beans in salads, soups, sandwiches, and other dishes. People often avoid eating beans because they contain more carbohydrates. Although that is true, beans are not the same as other carbohydrates like sugars. They are healthier and can be included in a healthy diet.
Try Turmeric and Ginger
While it isn’t as well-known as other spices, turmeric has been used in Ayurvedic medicine as a blood pressure remedy for centuries. It’s been shown to have blood pressure-reducing properties due to its high amount of antioxidants.
Studies have found that taking turmeric supplements can reduce blood pressure. You can also add turmeric to your cooking, like in this Indian-inspired lentil dish. Ginger has been shown to similarly decrease blood pressure.
You can add it to your foods or make your own homemade ginger tea. Ginger also contains antioxidants that make it a powerful healing agent.
Implement Baking Soda in your kitchen
Baking soda is a powerful mineral that can be used for a variety of things — including lowering blood pressure. Sodium bicarbonate is a compound found in baking soda that has been proven to decrease your blood pressure significantly.
It also has other health benefits, like regulating your pH levels and cleaning your body. Baking soda can be ingested or applied topically. If you decide to ingest it, make sure to take it with water.
If you apply it topically, make sure it is pure baking soda and not baking powder. Studies have shown that ingesting sodium bicarbonate can lower your blood pressure by up to 10 points. It can also help regulate your pH levels and clean your body.
Wrapping up Blood Pressure
High blood pressure is a condition that almost 50% of people in the world suffer from. Eating foods that decrease blood pressure is one way to help treat this condition.
Eating more seafood, more dark leafy greens, bumping up your fiber intake, adding beans to your diet, trying turmeric and ginger, and installing baking soda in your kitchen can all be ways to help reduce your blood pressure.
Disclaimer: Body Health Outlet nor the author of this blog own the product reviewed above. Nor should the contents of this blog be construed as medical advice. Always consult your physician before making changes in your diet plan. This blog should be used for informational purposes only.