6 types of foods that lower blood pressure (2024)

Keeping your blood pressure under control is important for your health.

If it is too high, your blood pressure can lead to serious conditions such as stroke or heart disease.

While medicines likeSceneryCan you help reduce your blood pressure, did you know that certain foods and nutrients can also help?

Registered dietitian Julia Zumpano, RD, LD, shares how certain foods can lower your blood pressure.

Types of food that can help reduce blood pressure

Antioxidant -rich food can have a slight impact on the blood pressure levels.Foods with high vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you want to lower your blood pressure.Antioxidants protect your cells against damage and can withstand damage and can reduce inflammation, which in turn can keep blood pressure under control.

1. Food with high vitamin C

Foods with high vitamin C can protect against oxidative stress, causing inflammation.God -Options include:

• Peppers.
• Kiwi's.
• Broccoli.
• Brussels sprouts.
• Strawberry.
• Sweet potatoes.
• Citrus fruits such as oranges, grapefruit, lemons and lime.

2. Food with high vitamin E

OfFat -soluble vitaminWorks as oneAntioxidantTo help protect cells against damage to free radicals.Try the following foods:

• Almonds.
• Avocado.
• Sunflower seeds.
• Peanut butter.
• Salmon.

3. Food with high potassium

PotassiumHelp with lowering blood pressure by relaxing the walls of your blood vessels and helping your body remove excessive sodium.Foods include:

• Bananas.
• Potatoes.
• Spinach.
• Tomatoes.
• Carrots.
• Grapefruit.
• Nuts/seeds such as pistachio nuts, almonds and flax seeds.
• Avocado.

"Bananas contain a lot of potassium, so your body comes off sodium," says Zumpano."Eating high sodium can increase your blood pressure."

4. Food high in Selenium

Selenium is an antioxidant that helps your body protect against oxidative stress.Choose these foods for selenium:

• Fish and seafood such as tuna, halibut and shrimp.
• Brazilian nuts.
• Kip.
• Turkey.

5. Food with high L-Arginine

L-arginineHelps produce nitrogen monoxide, a chemical that helps with relaxing muscle cells.Some studies show that these foods can help reduce blood pressure:

• Meat.
• Poultry.
• Nuts/seeds such as pumpkin seeds, walnuts and peanuts.
• Beans such as chickpeas and soybeans.
• Dairy such as milk, yogurt and cheese.

6. Food with high calcium

Surveyshas shown that complying with the recommended nutritional supplement for calcium of 1,000 milligrams and up to 1500 milligrams per day. Day can improve blood pressure.Foods rich in calcium comprises:

• Dairy products such as milk, yogurt, cheese and cottage cheese.
• Almonds.
• Dark green leaves vegetables and broccoli.
• Dried beans and peas.
• Forted tofu.
• Enriched orange juice.
• Fortified no milk milk such as almond, soy, coconut and oats.

Other foods that can help reduce your blood pressure

Garlic can also help to lower your blood pressure.Hisvidløg has been shown to help reduce inflammation.Use of garlic to add taste to your food also helps you reduce salt, which can also help to lower blood pressure.

Moderate amounts of alcohol has also been shown to help reduce blood pressure.Women are not allowed to cross more than one drink a day, while men are not allowed to have more than two drinks a day.Peeling that consuming larger amounts of alcohol can cause blood pressure to rise.

However, some people should drink less than this amount or not at all.The drink even moderate amounts of alcohol may interfere with certain medications and may increase your risk of other chronic conditions, including certain cancers and osteoporosis. Quite your healthcare provider whether it is Veilig voor u om alcohol te drinken.

Does supplements work?

Certain supplements can help.But Zumpano warns you should talk to your doctor before adding a supplement.

Supplements can be risky, based on the type of supplement and the consumed concentration and can also disrupt certain medicines.

The following supplements have shown promise:

• Omega-3 fatty acids.
• CoQ10.
• Magnesium.

"You can find omega-3 fatty acids naturally with fat fish such as salmon, tuna, herring, mackerel," Zumpano advises."Some plants are also good sources such as chia seeds, flax seeds, hemp seeds, walnuts and soy."

When it comes toCoq10, The antioxidant can help the overall peripheral resistance of your body, which can influence your blood pressure.

And you can also get a dose of magnesium without supplements by having a diet rich in nuts, seeds, full grains, greens and dairy products.

Adding these nutrients to your diet is a win-win situation.If you are currently on aBeta Blocker Medicine, you must first talk to your doctor.

"Getting the benefits naturally from food is the best option," says Zumpano."Eating food that is rich in antioxidants and nutrients food can improve your overall health of the heart."

Although absorbing certain foods in your diet can help to reduce blood pressure, your lifestyle choices can also help.

"It is very important to notice training, stress reduction, a low -might diet and maintaining a normal body weight can also have a positive effect on blood pressure," says Zumpano.