From restless.co.uk
According to the NHS, high blood pressure (hypertension) is one of the most common and preventable risk factors for heart disease. And yet, it’s estimated that around 1.3 billion people globally have hypertension.
Eating a nutritious, balanced diet is a general health recommendation, but it can be particularly beneficial for people with high blood pressure – including those on blood pressure-lowering medications. This is because nutrient-rich foods, particularly those high in vitamins and minerals, like potassium and magnesium, may help lower blood pressure.
With this in mind, we’ve rounded up 14 nutritious foods with potential blood pressure-lowering abilities.
1. Citrus fruit
Citrus fruits, such as grapefruit, lemons, and oranges, are loaded with vitamins, minerals, and plant compounds (flavonoids) that can help reduce high blood pressure and keep your heart healthy.
This five-month study found that walking and drinking lemon juice daily reduced systolic blood pressure (the force at which the heart pumps blood around the body). Researchers believe these effects were due to the citric acid and flavonoid content of lemons.
Other studies have found that drinking grapefruit and orange juice may have a similar effect on blood pressure. However, grapefruit can sometimes interfere with blood pressure and cholesterol-lowering medications, so it’s important to speak to your doctor before adding it to your diet.
For ideas on how to start eating more citrus fruits, you might find these healthy citrus recipes from Eating Well helpful.
2. Swiss chard
Swiss chard is packed full of blood pressure-regulating nutrients.
This study analysed 32 randomised controlled trials lasting four weeks, with most focusing on adults with hypertension. Its key findings noted that moderate increases in potassium intake (of up to 30mmol/d) led to the most significant blood pressure reductions. Just one cup (145g) of cooked Swiss chard contains 961mg of potassium, which is 17% of your daily potassium needs.
Swiss chard is also rich in magnesium, which plays a role in maintaining healthy blood pressure as it helps prevent blood vessels from constricting. 145g of Swiss chard contains 30% of your daily magnesium needs.
To add Swiss chard to your diet, why not try one of these delicious recipes from This Healthy Table?
3. Pumpkin seeds
Though small, pumpkin seeds pack a real punch as blood pressure-regulating nutrients.
Pumpkin seeds are high in potassium, magnesium, and arginine. Arginine is an amino acid needed for the production of nitric oxide, which helps to relax blood vessels and lower blood pressure.
Research has identified pumpkin seed oil as an effective natural remedy for high blood pressure. In this study, when women were given 3g of pumpkin seed oil daily for six weeks, they experienced significant reductions in systolic blood pressure, compared to a placebo group.
Pumpkin seeds are versatile and can be added to salads, pasta dishes, and baking recipes. Check out these pumpkin seed recipes from BBC Good Food for more ideas.
4. Amaranth
Amaranth is an ancient grain originally eaten by the Aztecs in central Mexico, and these days, it’s making its way into all sorts of dishes.
Eating a diet rich in whole grains like amaranth may lower your risk of developing high blood pressure. This scientific review found that consuming an extra 30g of whole grains each day was linked with an 8% reduced risk of developing high blood pressure.
Amaranth is worth prioritising because it’s particularly high in magnesium. Just one cup of cooked amaranth (246g) provides 38% of your daily magnesium requirement for men and 50% for women.
If you’re not sure how to add amaranth to your diet, check out these must-try amaranth recipes from OOLA. Amaranth makes a great substitute for ingredients like rice and quinoa.
5. Tomatoes
Tomatoes are rich in nutrients like potassium and lycopene. Lycopene (a carotenoid pigment) has consistently been linked to good heart health, and this scientific review found that eating foods high in lycopene may help reduce risk factors for heart disease, like high blood pressure.
These benefits span many tomato products, including sun-dried tomatoes and tomato purée. However, it’s important to check the sugar content of these products and eat them in moderation.
Why not try making one of these healthy tomato recipes from BBC Good Food? There’s everything from risotto to omelettes and creamy pasta.
6. Berries
Berries are linked with many impressive health benefits and have been shown to help reduce high blood pressure. This is largely due to their antioxidant content, which includes anthocyanins (the pigments that give berries their colour).
Studies have revealed that anthocyanins may increase nitric oxide production and reduce the number of molecules that restrict blood vessels. Overall, these effects contribute to healthier blood pressure levels.
Raspberries, blueberries, strawberries, cloudberries, and chokeberries are just a few of the berries that research has linked with lowering blood pressure.
Another great thing about berries is that they’re highly versatile – you can use them as breakfast toppings, add them to smoothies and salads, or enjoy them as a snack by themselves. Take a look at this list of healthy berry recipes from Simply Quinoa for more ideas. You’ll also find information on how to grow blueberries in our list of 8 superfoods that you can grow from home.
7. Chia and flaxseeds
Chia seeds and flaxseed may be tiny, but they’re bursting with fibre and nutrients like magnesium and potassium, which are essential for healthy blood pressure regulation.
This study found that chia seed supplementation may have beneficial effects on hypertension and potentially mitigate the risk of cardiovascular disease.
There’s also evidence in this scientific review that eating flaxseed may help to lower blood pressure – particularly when eaten in whole seed form for 12 weeks or more.
Our articles, 7 health benefits of chia seeds and different ways to use them and 8 health benefits of flaxseed and how to add it to your diet, have more information on these healthy seeds.
8. Spinach
Spinach is high in nitrates, antioxidants, potassium, magnesium, and calcium – making it a great choice for people with high blood pressure.
In this study, people who consumed 500ml of a high-nitrate spinach soup every day for seven days experienced reductions in both systolic and diastolic blood pressure levels, compared with those who ate low-nitrate asparagus soup.
Olive has some mouthwatering spinach recipes, including spinach and ricotta pasta, healthy omelettes, and spinach masala.
9. Beetroot
Beetroot and beetroot greens have impressive nutritional values, and adding them to your diet may promote healthy blood pressure.
These root vegetables contain nitrates, which contribute to blood vessel relaxation. In this study, people with high blood pressure found that consuming 250g of cooked beetroot and 250ml of beetroot juice, in particular, significantly lowered blood pressure.
That said, other studies have suggested that beetroot’s effect on blood pressure may not make a significant difference to long-term blood pressure control.
But, either way, beetroot is highly nutritious and brings various health benefits. To add more to your diet, why not try one of these beetroot recipes from BBC Good Food? You’ll find vibrant salads and even beetroot brownies.
10. Greek yoghurt
Greek yoghurt is packed full of healthy nutrients that are involved in blood pressure regulation, like calcium and potassium.
In this scientific review, three servings of dairy a day were linked with a 13% decreased risk of high blood pressure, while increasing intake by 200g per day was linked with a 5% lower risk.
Why not try one of these Greek yoghurt recipes from BBC Good Food? Eat This, Not That also has a good list of 15 savoury ideas to eat Greek yoghurt, including pasta sauces, taco toppings, and dressings.
11. Carrots
Carrots are high in phenolic compounds like chlorogenic, caffeic acids, and p-coumaric which have been shown to reduce inflammation and relax blood vessels – two factors which may help to lower blood pressure.
Research has revealed that raw carrots may be particularly effective at reducing high blood pressure. In this study of over 2,000 adults aged 40-59, a significant link was drawn between intake of raw carrots and lower blood pressure levels.
Another study found that daily intake of fresh carrot juice over three months led to reductions in systolic blood pressure.
Taste of Home has a great list of 25 healthy carrot recipes, which includes veggie burgers, soups, and carrot fries.
12. Pistachios
Pistachios are highly nutritious and have been linked with steady blood pressure.
Of all nuts, pistachios have the highest levels of potassium, which is important in controlling blood pressure.
To add more pistachios to your diet, you might like to try one of these pistachio recipes from BBC Good Food. You’ll find everything from mouth-watering cakes to dark chocolate pistachio porridge.
13. Fatty fish
Many of us know that fatty fish like salmon, mackerel, and sardines are a great source of omega-3 fatty acids, which offer significant health benefits. Research has revealed that by fighting inflammation and reducing blood vessel-restricting compounds, omega-3s may lower blood pressure levels.
In this study of over 2,000 healthy adults, those with the highest levels of omega-3 in their blood had significantly lower blood pressure.
With these healthy fish recipes from Taste of Home, you won’t be stuck for ideas. Alternatively, if you’re not a fan of fish, there are plenty of other delicious sources of omega-3, like nuts and seeds. You’ll find more information in our article: Omega-3: What is it and why do we need it?
14. Broccoli
Containing generous amounts of protein, fibre, vitamin C, K, and potassium, broccoli offers many health benefits.
Research shows that its flavonoid antioxidant content may help lower blood pressure by boosting blood vessel function and increasing the body’s nitric acid levels. For example, in this study, people who consumed four or more servings of broccoli per week had a lower risk of high blood pressure, compared to those who ate it once a month or less.
Examples of ways to add more broccoli to your diet include making pesto, traybakes, or stir-fries. Check out these delicious, healthy broccoli recipes from Self for more ideas.
Final thoughts…
High blood pressure is a risk factor for various health conditions, including heart disease. So taking steps to either lower or maintain a healthy blood pressure is one of the best things you can do for your health. And, there are plenty of delicious foods that can help.
For more tips, head over to our diet and nutrition section, where you’ll find everything from healthy heart foods to essential vitamin guides.
