6 Types of Foods That Lower Blood Pressure

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

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

While drugs like beta blockers can help lower blood pressure, did you know that certain foods and nutrients can also help?

registered dietitian Julia Zumpano, RDshares how certain foods can help lower blood pressure.

Types of foods that can help lower blood pressure

Antioxidant-rich foods may have a small impact on blood pressure levels. Foods rich in vitamin C, vitamin E, potassium, selenium, or L-arginine are good choices if you’re looking to lower your blood pressure. Antioxidants protect cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in check.

1. Foods rich in vitamin C

Foods rich in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:

• Peppers.
• kiwis.
• Broccoli.
• Brussels sprouts.
• strawberries
• Sweet potatoes.
• Citrus fruits such as oranges, grapefruit, lemons, and limes.

2. Foods rich in vitamin E

The fat-soluble nutrient acts as a antioxidant to help protect cells from free radical damage. Try the following foods:

• almonds.
• avocados
• Sunflower seeds.
• Peanut butter.
• Salmon.

3. Foods rich in potassium

Potassium It helps lower blood pressure by relaxing the walls of blood vessels and helping the body get rid of excess sodium. Foods include:

• bananas
• Potatoes.
• Spinach.
• Tomatoes.
• Carrots.
• grapefruits
• Nuts/seeds such as pistachios, almonds, and flaxseeds.
• avocados

“Bananas are high in potassium, which helps your body get rid of sodium,” says Zumpano. “Eating foods high in sodium can increase blood pressure.”

4. Foods rich in selenium

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

• Seafood such as tuna, halibut, and shrimp.
• Brazil nuts.
• Chicken.
• Turkey.

5. Foods rich in L-arginine

L-arginine helps produce nitric oxide, a chemical that helps relax muscle cells. Some research shows that these foods may help lower 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. Foods rich in calcium

Studies have shown that reaching the recommended daily amount of calcium of 1,000 milligrams and consuming up to 1,500 milligrams per day can improve blood pressure. Calcium-rich foods include:

• Dairy products such as milk, yogurt, cheese, and cottage cheese.
• almonds
• Dark green leafy vegetables and broccoli.
• Dry beans and peas.
• Fortified tofu.
• Fortified orange juice.
• Non-dairy fortified milks such as almond, soy, coconut, and oatmeal.

Other foods that can help lower blood pressure

Garlic can also help lower blood pressure. Garlic has been shown to help reduce inflammation. Using garlic to add flavor to your food also helps you reduce salt, which can also help lower blood pressure.

Moderate amounts of alcohol have also been shown to help lower blood pressure. Women should not exceed one drink per day, while men should not exceed two drinks per day. Be aware that consuming large amounts of alcohol can increase your blood pressure.

However, some people should drink less than this amount or not at all. Drinking even moderate amounts of alcohol can interfere with certain medications and may increase your risk of other chronic conditions, including certain cancers and osteoporosis. Ask your health care provider if drinking alcohol is safe for you.

Do supplements work?

Certain supplements can help. But Zumpano cautions that he should talk to his doctor before adding a supplement. It’s best to get your nutrients from whole foods.

Supplements can be risky, depending on the type of supplement and concentration taken, and can also interfere with certain medications.

The following supplements have shown promise:

“You can find omega-3 fatty acids naturally in fatty fish like salmon, tuna, herring, and mackerel,” advises Zumpano. “Certain plants are also good sources like chia seeds, flax seeds, hemp seeds, walnuts, and soybeans.”

When it comes to CoQ10the antioxidant may help your body’s total peripheral resistance, which can affect your blood pressure.

And you can also get a dose of magnesium without supplements by eating a diet rich in nuts, seeds, whole grains, vegetables, and dairy.

Adding these nutrients to your diet is a win-win situation. If you are currently in a beta blocker medicationyou should talk to your doctor first.

“Getting the benefits of food naturally is the best option,” says Zumpano. “Eating nutrient-dense, antioxidant-rich foods can improve your overall heart health.”

While including certain foods in your diet can help lower your blood pressure, your lifestyle choices can also help.

“It’s very important to note that exercise, stress reduction, a low-salt diet, and maintaining a normal body weight can also positively influence blood pressure,” says Zumpano.