Foods That Lower Blood Pressure

Foods that lower blood pressure have certain features known to contribute to hypertension. Poor sleep is also now known to be a factor in high blood pressure. Improving your sleep and diet can make a big difference.

Potassium and other minerals

Hypertension-reducing foods are rich in potassium, magnesium and calcium, as well as fibre and vitamins.

Blood pressure expert, Norman Kaplan M.D. says that dietary changes can control blood pressure just as well as drugs, and of course, it has broader benefits to health and wellbeing. Generally, foods that lower blood pressure include lots of whole grains, fruits and vegetables, moderate amounts of non-fat dairy foods, lean meats, fish and poultry and exclude processed foods with high salt content.

Foods for lowering blood pressure that are high in potassium:

• Bananas
• Apricots (dried and fresh)
• Avocado
• Citrus fruits like oranges and grapefruit
• Nuts, especially almonds, Brazil nuts, cashews, peanuts and pecans
• Brussel sprouts
• Spinach
• Sardines and herrings
• Beans
• Cantaloupe
• Potatoes
• Mushrooms

Dr Kaplan recommends getting potassium from food sources not supplements because it is believed that the nutrients in fruits and vegetables work interactively.

Foods rich in magnesium include green, leafy vegetables, pumpkin seeds, tofu and brown rice.

Weight

Blood pressure goes down when body weight drops. Even losing just 11 lbs (or 5 kgs) and keeping it off will make a big difference to your blood pressure. Regular exercise can help too - even just brisk walking for half an hour five times a week can do the trick. For more exercise ideas to suit you, check out the exercise reduces stress page.

Chocolate

Dark chocolate is great for lowering blood pressure! Eating 25-50 grams of dark chocolate each day is helpful, but not milk chocolate. Look for brands with at least 70% cocoa content. These are also lower in sugar.

Mediterranean Diet

Swedish researchers have found that people eating a Meditteranean diet are much healthier. This consists of olive oil, fish and poultry, legumes, lots of fruit and vegetables, nuts, seeds, eggs and wine.

Highly processed food

Avoiding junk and highly processed food is the easiest way to lower blood pressure. This fits well with a Meditteranean diet. Any foods that are not fresh and are further away from their natural state are highly processed. Consider whether what you eat came directly from a plant or other natural source, or whether it was re-mixed and re-made into other things.

Fibre

Increasing your fibre intake will block fat and reduce your blood pressure. Try oat bran instead of wheat bran.

Garlic

Eating at least two cloves of garlic each day has been shown in studies as one of the foods that lower blood pressure significantly. I'm not suggesting you eat them on their own, you can mix garlic in cooking and salad dressings. If you are concerned about your breath, chew parsley or take a garlic supplement. Fresh is better though.

Caffeine

Don't have more than three cups of coffee, caffeinated sodas each day as this can drive up your blood pressure. There is more information about caffeine - negative effects of caffeine and foods containing caffeine.

Hawthorn berry

Hawthorn berry is a herb that is effective in reducing blood pressure. You can find it at good health food shops as dried berries and flowers, fluid extracts and solid extracts. A natural health practitioner can guide you further.

Co-enzyme Q10

This enzyme has been proven to reduce blood pressure with no serious side effects. Many heart specialists take it themselves. Available from drug stores and good health food stores.