Several studies have found that eating nuts of various types can help manage hypertension. A 2016 review notes that walnuts, hazelnuts, and pistachios all appear to improve endothelial function, which can benefit blood pressure and heart health. Opt for unsalted nuts and: snack on them plain.
-- like walnuts and almonds can be a great source of healthy fats that help your heart. But for high blood pressure, your best pick is pistachios. They seem to have the strongest effect on lowering both your top and bottom blood pressure readings. Recommended serving: 1-2 cups per week (nuts).
When you have high blood pressure, make sure you eat sufficient fruits and vegetables as they are rich in potassium. For vegetables, you could choose peas, greens, tomatoes, spinach and potatoes. Fruits such as bananas and oranges and dried fruits such as raisins, apricots, prunes and dates are also high in potassium.
Clinical trials show that eating plenty of whole grains, fruits, vegetables, lean meats, nuts and seeds and cutting back on foods high in saturated fat and salt can lower blood pressure.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Beverages like skim milk, tomato juice, and beet juice may help decrease blood pressure. But it's always important to remember moderation — more of these drinks is not always better.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Muskmelon : Muskmelon is one fruit, which too has good amounts of sodium. You can avoid it or combine it with other low sodium fruits. There are a variety of other fiber rich fruits to choose from.
Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. According to the Dietary Guidelines for Americans, adults should eat about 3 ounces of whole grains a day, or the equivalent of three slices of whole-wheat bread.
Yogurt by itself does not lower blood pressure or prevent hypertension. But a diet that includes nutrient-rich foods like low-fat yogurt instead of less healthy foods does combat high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) plan calls for two to three servings of low-fat dairy per day.
But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium — an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of.
Drinking more than 4 cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.
There's no single solution to lowering your blood pressure, nor is there a cure. Still, you can make lifestyle changes to bring your blood pressure down. Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure.
Helps Reduce Blood Pressure
The potassium found in lemon juice can also help diminish the effects of salt on blood pressure. Studies have shown that, when combined with daily walks, lemon intake can be an effective treatment for high blood pressure.
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
Almonds: High in protein, vitamin E and especially high in calcium. Brazil nuts: High in fibre and the richest known source of selenium. Cashews: High in copper, zinc and iron. Hazelnuts: High in fibre, potassium, folate and vitamin E.
Avocados
Avocados are one of the best sources of monounsaturated fats. This type of fat can lower high blood pressure and prevent high blood pressure. A single avocado also has more than 10 grams of blood pressure-reducing fiber.