For people living with hypertension or high blood pressure, making healthy dietary modifications is inevitable. Dietary habits can significantly and directly affect blood pressure and overall health. While there is no miracle food that will ultimately keep blood pressure at normal levels, there are food options that can help lower it and keep it at optimal levels. I will share with you the 12 best foods for lowering blood pressure and answer your most common questions about foods for hypertension. Go here for the blood pressure monitor I use at home.
12 Best Foods for Lowering Blood Pressure
The best food options for lowering high blood pressure include fiber-enriched and heart-healthy foods like vegetables, fruits, whole grains, nuts and beans, and low-fat dairy products. In addition, you should also eat a moderate amount of protein from a variety of sources. Some great protein options are lean cuts of beef or pork, skinless chicken or turkey, eggs, and fish which is a good source of omega-3 fatty acids as well.
Below we round up the 12 best food options that you can incorporate into your diet to help lower blood pressure.
- Citrus fruits (oranges, lemons, limes)
- Leafy Green Vegetables (spinach, cabbage, collard greens, kale, mustard greens, Swiss chard)
- Beans and lentils
- Fruits (berries, apricots, melons, bananas, kiwis, watermelons, tomatoes, pomegranates, avocados)
- Root vegetables (carrots, potatoes, garlic, beets)
- Low-fat protein sources (lean cuts of beef or pork, chicken breast, eggs)
- Oily fish (salmon, mackerel, halibut, tuna)
- Nuts (pistachio, hazelnuts, walnuts)
- Spices (cinnamon, ginger)
- Chia and flax seeds
- Fermented foods (Greek Yogurt, kimchi, kombucha, apple cider vinegar, miso)
Take note that eating these foods does not offer a long-term solution to regulating blood pressure. If you really want to lower your blood pressure, you have to commit to changing your lifestyle, exercising and eating a healthy diet. Furthermore, you should avoid unhealthy foods that can raise your blood pressure easily. In the next part, we list these foods to avoid.
Foods to Avoid
- High-sodium foods
- High-fat processed foods
Always consult your doctor to be sure the lists provided align with the doctors recommendations.
What Is the Best Breakfast for High Blood Pressure?
Having breakfast is a good way to prevent elevated blood pressure in the morning. It can also help regulate your appetite and boost insulin sensitivity. Although living with high blood pressure can limit your food choices, that doesn’t mean that you can’t enjoy a delicious breakfast meal. Here are some of the healthiest and tastiest breakfast foods for high blood pressure.
- Oatmeal with low-fat or nondairy milk
- Eggs (Boiled or scrambled) with leafy green vegetable salad on the side
- Whole grain bread
- Fat-free or low-fat yogurt with berries
- Chia Pudding topped with berries and unsalted nuts.
- Fruit and leafy green smoothies
While these food ideas are naturally healthy, their nutritional value may be affected by added ingredients like salt, sugar, and oil. Hence, it is best practice to avoid using these added ingredients as much as possible.
What Can I Drink to Lower My Blood Pressure?
Any drink that is low in fat and sugar and rich in beneficial nutrients like fiber is a great beverage option for lowering and regulating blood pressure. In the list below, we mention the best drinks that you can try for lowering blood pressure levels.
- Green tea
- Hibiscus tea
- Tomato juice
- Pomegranate juice
- Beet juice
- Berry juice
- Skim milk
Just a reminder, many commercial drinks have hidden unhealthy sugar and caffeine content that can elevate blood pressure.
Does Lemon Water Bring Your Blood Pressure Down?
The short answer is yes. Lemon water is one of the most convenient and effective organic solutions for lowering blood pressure. It contains traces of potassium which is known to reduce the risks of heart disease, high blood pressure, and stroke. In addition, lemon water contains more flavor than plain water. This makes drinking six to eight glasses of water easier and more appealing. When the body is properly hydrated, blood pressure levels may decrease to normal levels.
Can Honey Lower Blood Pressure?
Honey contains propolis, a natural substance produced by bees, that is known for its wide array of benefits such as lowered blood pressure and improved immunity. Adding honey to your diet may help improve fat levels and regulate your heartbeat as well. In a study published in the National Library of Medicine, researchers also found out that light to moderate consumption of honey may lower the risks of prehypertension in women. However, further research is still needed.
I hope this guide to lowering blood pressure can help you and the 12 best foods for lowering blood pressure is helpful for you. Having a healthy lifestyle can help you feel better everyday. Remember always check with your doctor when you have a medical condition that may need doctors advice.