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If the doctor has told you that your blood pressure needs to come down, you might be wondering if there’s anything you can do to bring it down yourself. We’ve done some research into foods that can help lower your blood pressure, and some foods to try and avoid.
One of our Simple & Homely taste testers has worryingly high blood pressure, so this research will help him, as well as you.
Of course, though, listen to your doctor. Do what they say. Ask them about the foods you learn about in this article and they’ll be able to advise you further. You don’t want to switch to a new diet without considering the impact it might have on the medications and dosages you’re already taking.
So what foods can help lower your blood pressure? Let’s take a look. The answers probably won’t surprise you.
What vitamins and minerals are key for reducing blood pressure?
Potassium
Potassium helps to reduce sodium levels through urine. As too much salt is known to lead to hypertension, reducing the amount in your blood can lower your blood pressure.
Magnesium
This mineral helps to relax blood vessels and improve circulation. If your blood can pass through blood vessels with less resistance, then your blood pressure is likely to remain within a healthy range.
Calcium
How calcium works to help regulate blood pressure isn’t understood as well as the other three minerals or the vitamins in this section, however it has been shown to play a part in reducing systolic and diastolic blood pressure.
A study found the effect of calcium on blood pressure was greater in younger people. Calcium does help reduce blood pressure in those above 35 years old, however to a lesser extent. Every little helps, after all, so don’t dismiss calcium. You’ll need to consume calcium to aid bone health, regulate muscle contractions, and ensure your blood clots normally.
While vitamin D doesn’t directly help lower blood pressure, it does aid your body’s absorption and use of calcium. A rather useful thing if you’re eating calcium in the hope of reducing your blood pressure.
Vitamin C
Many studies have shown the effectiveness of vitamin C on regulating both systolic and diastolic blood pressure and preventing hypertension. However, like calcium, the actual role it plays is up for contention.
So, which foods help to reduce blood pressure?
Fresh, unprocessed produce are the main features of this list. It may be no surprise to you, or indeed anyone, that eating natural food, grown by the very Earth that we inhabit, is good for regulating your blood pressure.
There are some fruits and vegetables in particular that are applauded for their blood pressure reducing capabilities, some of which we cover below.
Remember: you need to eat five portions of fruit and veg a day for a healthy, balanced diet. What counts as a portion, I hear you ask. Well, dear reader, I’ll tell you – a portion is 80g.
Leafy greens
Full of potassium, iron, magnesium, fibre. Serve your roast dinner with a pile of cabbage, stick a handful of spinach on your pizza or make a side of sag aloo for your curry night, add lettuce to your sandwiches, or blitz a collection together to make one of those oh-so-trendy green smoothies.
Berries
Those who are already diagnosed with high blood pressure will benefit from including berries in their diet. While their direct impact on blood pressure is limited, berries have positive effects on inflammation and blood lipid regulation. In a roundabout way, good blood lipid regulation keeps arteries free from resistance, providing you keep the rest of your diet in check, of course. Stick a punnet or two of blueberries, blackberries, cherries, or raspberries in your shopping backset in rotation.
Beets
These contain nitrates which convert to nitric oxide. Nitric oxide works to relax blood vessels, allowing blood to pass freely. It is resistance to blood flow that causes blood pressure to rise, due to the heart having to work harder to pump blood through narrower openings.
Bananas
High in fibre, potassium, and manganese, bananas are great all rounders. Just be sure to store your bananas away from your other fruits and vegetables.
If you’re not a massive fan, you can always make sugar-free banana bread. (A great treat that even our non-diabetic taste testers preffered to the usual, caster sugar version.)
Wholegrains
Wholemeal bread, pasta, and rice are all high in fibre, and soluble fibres, such as beta-glucans, may help when it comes to lowering blood pressure. Swapping white bread, pasta, and rice for their wholegrain counterparts is also a good choice for those trying to lose weight, which, in itself, is a good way of lowering your blood pressure.
Lean proteins
Switch from red and processed meats, to leaner proteins such as poultry, fish, eggs, and beans. Eggs are high in protein, the most perfect protein available, and like beans, are full of a wide variety of vitamins and minerals.
Red meats have had a lot of attention in recent years, with lots of studies and news articles advising red meat be eaten sparingly to reduce the impact of hypertension. Don’t cut red meat out entirely though, it’s also a good source of iron, vitamin B12, and zinc.
Dairy
Milks, cheeses, yoghurts, and butters are all good sources of calcium. If you’re also trying to lose weight to control your blood pressure, choose low-fat or semi-skimmed options instead of their high fat alternatives. Remember to also make sure you’re getting enough vitamin D so your body absorbs the calcium.
Nuts and seeds
Almonds, walnuts, flax seeds, and sunflower seeds, for example, are a good source of healthy fats, as well as having nutritional profiles high in magnesium, potassium, and antioxidants.
Let’s look at almonds in more detail. Studies have shown that almonds help to reduce systolic blood pressure, not diastolic. While they only help half your blood pressure, almonds also help to reduce LDL-C (low-density lipoprotein cholesterol) levels and total cholesterol – good news if you’ve been told to lower your cholesterol as well.
Legumes
Beans and lentils are a good source of protein, fibre, and the other minerals key to lowering blood pressure. Beans are a great alternative to bulk out meals or add variety to your diet. They’re also a vital source of protein for vegans and vegetarians.
Lifestyle changes to help lower your blood pressure
- Drink plenty of water
- Lower your salt intake
- If you’re overweight, then you can make life easier for your heart by losing weight. At a healthier weight, your heart won’t have to work as hard to pump blood around, in turn, lowering your blood pressure
- Do more physical activity
- Consult your doctor
Get yourself a blood pressure monitor so that you can keep an eye on your blood pressure from home. You can buy a monitor from Boots, your local health shop, or Amazon – like this Omron X2 for £25.
