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Blueberries and strawberries contain antioxidant chemicals known as anthocyanins, which are a form of flavonoid. In one older study, researchers examined data from nearly 34,000 participants with hypertension over 14 years. Those who consumed the most anthocyanins — primarily from blueberries and strawberries — had an 8% lower risk of high blood pressure than those who consumed the least anthocyanins. However, some doctors argue that there is insufficient proof that blueberries lower blood pressure.
Bananas contain potassium, which can aid with hypertension management. One medium banana contains around 422 milligrams (mg) of potassium.
According to the American Heart Association (AHA), potassium counteracts the effects of sodium and lowers tension in blood vessel walls.
The Office of Dietary Supplements recommends that men consume 3,400 mg of potassium per day and women consume 2,600 mg.
Because beet juice includes dietary nitrate, it may lower blood pressure in the short and long term.
According to a 2015 study, patients with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for four weeks had lower blood pressure. The researchers saw a 7.7/5.2-millimeter drop in blood pressure on average.
Cacao, a component of dark chocolate, contains flavonoids, which are antioxidants. According to the AHA, flavonoids may help lower blood pressure.
It is noted, however, that a person may not be able to ingest enough flavonoids in dark chocolate to get considerable advantages.
According to the AHA, a small quantity of chocolate on occasion can be part of a balanced diet. It does, however, recommend that individuals eat it because they love it rather than for health reasons.
According to a 2015 study, eating kiwi daily can help manage modestly elevated blood pressure.
People who ate 3 kiwis per day for 8 weeks had a greater reduction in systolic and diastolic blood pressure than those who ate 1 apple per day for the same amount of time. Kiwis are high in vitamin C as well. People who received roughly 500 mg of vitamin C per day for about 8 weeks had significant improvements in their blood pressure readings in an older study.\
Citrulline is an amino acid found in watermelon.
The body converts citrulline to arginine, which aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes artery flexibility. These actions improve blood flow, which can help to decrease high blood pressure. Adults with obesity and mild or prehypertension used a watermelon extract containing 6 grams (g) of L-citrulline/L-arginine in one older study. After 6 weeks, the individuals’ blood pressure in the ankles and brachial arteries had decreased. The primary artery in the upper arm is the brachial artery.
Oats include beta-glucan fiber, which may be beneficial to heart health, especially blood pressure.
A 2020 rodent study discovered that beta-glucan and avenanthramide C, both contained in oats, lower levels of malondialdehyde, an oxidative stress marker, in hypertensive rats. These findings imply that oats include chemicals that can help prevent high blood pressure and improve heart health in other ways.
Green leafy vegetables
Nitrates found in leafy green vegetables help control blood pressure.
According to some research, eating at least one cup of green leafy vegetables each day can lower blood pressure and lower the risk of cardiovascular disease.
Garlic contains antibacterial and antifungal capabilities, which may be attributed to allicin, its principal active component.
According to a 2020 review, garlic in general, and specifically Kyolic garlic, can reduce: blood pressure
cholesterol arterial stiffness
Garlic may improve the flavor of a variety of savory dishes, including stir-fries, soups, and omelets. It can also be used as a seasoning in place of salt.
Fermented foods contain probiotics, which are good bacteria that may aid with blood pressure management. Because sodium is a risk factor for high blood pressure, experts recommend that people restrict their salt intake. Despite the high sodium content, a 2017 study found that consuming salt-fermented vegetables did not increase the risk of high blood pressure.
Other pulses and lentils
Lentils are high in protein and fiber, and researchers believe they can help hypertensive people’s blood vessels.
A prior study looked at the effects of a pulse-rich diet on rats. The rats’ diet consisted of 30% pulses, which included beans, peas, lentils, and chickpeas. Consuming pulses proved to lower blood pressure and cholesterol levels.
Yogurt is a dairy product that has been fermented.
A study published in 2021 examined data from people with and without high blood pressure to investigate if there was a link between fermented dairy products and hypertension. Participants with high blood pressure who ate more yogurt had lower systolic and arterial pressure than those who did not.
Pomegranates include antioxidants and other components that may aid in the prevention of high blood pressure and atherosclerosis.
A prior study from 2012 found that drinking 1 cup of pomegranate juice daily for 28 days could reduce high blood pressure in the short term. A 2017 meta-analysis of eight human trials discovered evidence that drinking pomegranate juice regularly reduced blood pressure.
According to a 2020 review, cinnamon may help lower blood pressure. The researchers discovered that taking up to 2 g of cinnamon per day for 8 weeks or longer decreased blood pressure in adults with a BMI of 30 or higher.
Several studies have found that consuming different types of nuts can help manage hypertension. Walnuts, hazelnuts, and pistachios all appear to boost endothelium function, which can benefit blood pressure and heart health, according to a 2016 analysis.
Fruits of citrus
Citrus fruits contain hesperidin, an antioxidant that may be beneficial to cardiovascular health. For 12 weeks, 159 participants consumed 500 mL of orange juice, hesperidin-enriched orange juice, or a control drink. The findings suggest that drinking orange juice daily can help lower systolic blood pressure and that hesperidin contributes to this impact.
The American Heart Association recommends eating two servings of three ounces (oz) of fatty fish each week to reduce the risk of cardiovascular disease.
Eating oily fish may also help lower blood pressure, according to research. People with elevated systolic blood pressure saw significant improvements in their readings after ingesting 0.7 g per day of eicosapentaenoic acid and docosahexaenoic acid fish supplements in 2016.
Lycopene, an antioxidant found in tomatoes, may be beneficial to heart health. According to a reliable source, ingesting tomato extract can considerably lower systolic blood pressure in adults with and without hypertension. Tomatoes, on the other hand, did not produce the same outcomes.