The 7 Best Foods for High Blood Pressure, According to a Dietitian

One of the leading causes of cardiovascular disease is hypertension. More than a billion people throughout the world have hypertension, yet many of them aren't even aware they have it and therefore don't get treatment.

If your systolic (top) and diastolic (bottom) blood pressure readings are both at least 130 and 80 millimeters of mercury, respectively, you have high blood pressure. Environmental, pathophysiological, and genetic factors all have a role in the development of hypertension.

What Role Does Nutrition Play in Blood Pressure?

Preventing and managing hypertension are both greatly aided by proper nutrition. Nutrient-dense diets have been shown to reduce hypertension. Dietary Approaches to Stop Hypertension (DASH) is the most often advocated eating pattern for lowering blood pressure. DASH is a diet plan that aims to lower blood pressure by reducing consumption of red meat, sodium, and added sugars and increasing consumption of healthy foods including vegetables, fruits, whole grains, fish, beans, nuts, and dairy.

7 Foods for Better Blood Pressure

A healthy heart and blood pressure can be supported by a wide range of nutrients. Minerals including calcium, potassium, and magnesium, as well as omega-3 fatty acids, vitamin D, and antioxidants are among these nutrients. It's easy to incorporate tasty and healthy foods that are good for your blood pressure with a little preparation. Some foods that have been shown to lower blood pressure are listed below.

Salmon and Other Fatty Fish

Omega-3 fatty acids, which our bodies need but can't produce, are abundant in salmon and other fatty fish like tuna, mackerel, sardines, and striped bass. By reducing inflammation, omega-3 fatty acids aid in lowering blood pressure. High blood pressure develops gradually over time when arterial stiffness and damage to the lining of blood vessels occur from chronic inflammation. Two to three grams of omega-3 fatty acids daily have been found to have the best effect in reducing blood pressure.

Nuts and Seeds

Pumpkin seeds, flaxseed, chia seeds, pistachios, walnuts, and almonds are just few of the nuts and seeds that may help reduce hypertension. Fiber-rich and rich in the amino acid arginine, nuts and seeds are a healthy addition to any diet.

Nitric oxide (NO) is a molecule essential for the relaxing of blood vessels and the lowering of blood pressure, and NO production requires arginine. Magnesium, found in abundance in nuts and seeds, aids in the relaxation of blood vessel walls, which contributes to the maintenance of a healthy blood pressure.

Leafy Greens

Foods rich in nutrients that reduce blood pressure include dark green leafy vegetables like spinach and Swiss chard. Both of these leafy greens are high in the minerals potassium and magnesium. Spinach's nitrate content also suggests it may help reduce blood pressure. One tiny study found that after 27 people consumed 17 ounces of a spinach soup every day for seven days, their systolic and diastolic blood pressure dropped.

Beets

In terms of heart health and blood pressure, beets are a veritable nutrient fortress. A high concentration of phytonutrients, antioxidants, and anti-inflammatory qualities is reflected in their bright red hue. Nitrates, which are abundant in beets, are thought to improve circulation and reduce blood pressure.

Nitrates improve oxygen uptake, reducing fatigue and extending activity duration. One meta-analysis looked at the cost-effectiveness of lowering blood pressure with beetroot juice supplements and found that they were effective across a variety of demographics.

Berries

Antioxidants, such as the anthocyanins that give berries their vivid color, have been linked to a lower risk of cardiovascular disease. Because they raise nitric oxide levels in the circulation and reduce synthesis of molecules that limit blood flow, anthocyanins are crucial nutrients for reducing blood pressure.

A review study also compared the effects of various berry varieties and preparations, such as fresh, frozen, freeze-dried, and juice. According to the numbers, blood pressure dropped by 3 mmHg. Cranberry juice had the greatest impact on lowering systolic blood pressure.

Tomatoes

Tomatoes and tomato derivatives are excellent sources of both potassium and lycopene. Lycopene, a carotenoid pigment, has been the subject of substantial research due to its possible health benefits, including the reduction of blood pressure by enhancing vascular function and softening arterial stiffness. Tomatoes also have a lot of potassium, which helps reduce blood pressure by making blood vessels less stiff.

Yogurt

Not only is yogurt a great source of protein, but it's also a good source of potassium and calcium, two minerals that play a role in maintaining a healthy blood pressure. The risk of hypertension is reduced by 13% in people who take three daily servings of dairy products, according to a meta-analysis of 28 research.

Yogurt eaters also had reduced systolic blood pressure, according to another study. However, those with normal blood pressure showed no difference.