The Ultimate List of Foods That Lower Blood Pressure Naturally
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Shilpa Joshi
What is hypertension?
Around 1.28 billion adults worldwide are living with hypertension or high blood pressure today, and 46% of them are unaware they have the condition. Hypertension is a high-risk factor for several health conditions, including heart disease and kidney conditions.
Hypertension or high blood pressure is when the pressure applied by the blood on your blood vessels is higher than normal. Blood pressure is measured using two parameters- systolic and diastolic blood pressure. It is measured in mm/Hg.
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Here’s what your blood pressure levels mean:
| Systolic | Diastolic | |
| Normal | <120 | <80 |
| Elevated | 120-129 | <70 |
| Stage 1 hypertension | 130-139 | 80-89 |
| Stage 2 hypertension | >140 | >90 |
When hypertension is not corrected, it can lead to serious complications, which may be potentially fatal.
Factors Causing High Blood Pressure
The exact cause of hypertension is unknown, but a few factors that may increase your risk for the condition include:
- Being overweight or obese
- Chronic stress
- Smoking
- Family history of hypertension
- Eating excess salt in the food
- Lack of physical activity and regular exercise (sedentary lifestyle)
- Consuming excess alcohol
- Increasing age
- Unhealthy diet
Foods that Lower Blood Pressure Naturally
Hypertension can be managed effectively with drugs and a healthy lifestyle. Your diet can help you naturally lower your blood pressure levels, along with other lifestyle modifications and the medicines your doctor prescribes.
Here‘s a list of the ultimate foods that lower blood pressure!
1) Leafy greens
Green leafy vegetables are excellent foods for high blood pressure levels. Leafy greens, like collard greens, spinach, coriander, methi, etc., are rich in nitrates, potassium, and fibre. Nitrates are a substance that has been found to lower blood pressure levels. Leafy greens are versatile food to lower blood pressure and can be used in stir-fries, sabji, parathas and soups.
2) Whole grains
Whole grains like oats and barley are rich in a fibre called beta-glucan. This fibre is known to lower both systolic and diastolic blood pressure. You can include unsweetened oatmeal or whole-grain bread sandwiches for lunch or dinner.
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3) Beetroots
This mildly–sweet root vegetable is high in nitrate, which is known to lower blood pressure levels. While more studies are still underway to prove beetroot’s blood pressure-lowering properties, you can include this vegetable in your salads, soups or as juice (with no added sugars).
4) Berries
Blueberries, strawberries and other berries are rich in antioxidants like anthocyanins. These berries contain antioxidants called anthocyanins. Studies have shown that anthocyanins may lower hypertension and prevent hypertension. Berries can be added to cereals, oatmeals, or just as a mid-day snack.
5) Unsweetened yoghurt (dahi)
Consuming yoghurt or dahi has been shown to lower blood pressure levels. This property has been attributed to calcium, potassium and magnesium in yoghurt that regulate blood pressure levels. It is advisable to opt for unsweetened and natural or Greek yoghurt. You can include yoghurt in your meals- breakfast, lunch and dinner.
6) Bananas
Bananas are excellent foods to reduce blood pressure. This tropical fruit is rich in potassium, a mineral known to lower blood pressure levels. Other potassium-rich foods include tomatoes, and mushrooms.
7) Legumes
Legumes like beans, beans and pulses are loaded with fibre and have been proven to have blood pressure-lowering properties. More research is needed to prove the hypertension-lowering properties of legumes.
Besides these foods, you must also remember the following:
- Avoid processed (savoury snacks like chakli, chips, chivda, etc.) and canned foods
- Choose low-sodium foods whenever possible
- Replace salt with spices, vinegar, kokum, tamarind
- Prefer eating fruit to drinking juice
- Reduce caloric intake to help you lose weight
FitterTake
Hypertension is more common than you think, but you can bring your blood pressure levels within the normal range with the right professional guidance. Eating foods rich in fibre and minerals like potassium can help you maintain optimum blood pressure levels.Â
We understand that managing health conditions like hypertension and diabetes requires comprehensive treatment. Our expert team of coaches which include Nutritionists, Physiotherapists and Success Coaches come together to help evaluate your health parameters and recommend not only the ideal diet for high blood pressure but also for your overall health. These recommendations are based on your lifestyle, dietary preferences, and pre-existing conditions like diabetes.
Fitterfly’s Diabetes Care Program uses scientifically proven methods and intensive behavioral techniques to improve your quality of life and empower you to manage your blood sugar and blood pressure levels.
If you want to experience a real self transformation call us for a free consultation today!
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