Berries: Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. Research has linked anthocyanins to a reduction in blood pressure in people with hypertension.
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.
*Note: Grapefruit and grapefruit juice can interact negatively with certain blood pressure medications. Consult a healthcare provider or dietitian about possible food-drug interactions before changing your diet. Overall, to improve your heart health, eat a low-sodium diet including lean meat and less added sugars.
The top drinks for lowering blood pressure include water, fruit juices (pomegranate, prune, cranberry, cherry), vegetable juice (tomato, raw beet), tea (black, green), and skim milk.
Infused Water
Citrus, such as lemon and limes, has been shown to reduce blood pressure and has the added benefit of adding a little flavor to a boring glass of water.
Oatmeal is high in fiber and low in sodium. When prepared with a lower fat or nondairy milk, it's the perfect start to the day for anyone with high blood pressure. Try adding cinnamon or nuts for a richer flavor, but avoid adding too much butter or cream.
Egg consumption has no significant effects on systolic and diastolic blood pressure in adults.
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. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you're looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.
Heat warms your body and helps blood flow throughout your body. Better circulation may lower blood pressure and reduce risk of heart disease. Having a cup or two of hot water is an easy way to get your blood flowing.
Cucumbers are a good source of potassium, magnesium and dietary fibre. These nutrients are known to lower blood pressure, thus reducing the risk of heart diseases. Research has also proved that regular consumption of cucumber juice was helpful in reducing blood pressure, in elderly people with hypertension.
Some of the best teas for high blood pressure include chamomile, lavender, rose, and hibiscus. These teas are known for their ability to lower blood pressure and improve heart health. You can enjoy any of these teas by steeping them in hot water for a few minutes. Then, simply drink and relax.
Start your day with exercise
Regular exercise is one of the most effective ways to control high blood pressure naturally. Studies advise that early morning is the best time to exercise. You can try cardio exercises like running, brisk walking, swimming or cycling.
Some research suggests coffee can lower the risk for high blood pressure, also called hypertension, in people who don't already have it. But drinking too much coffee has been shown to raise blood pressure and lead to anxiety, heart palpitations and trouble sleeping.