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What foods lower blood pressure – Through healthy eating you can achieve this naturally

When we think of lowering high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just reducing sodium intake. But which foods lower blood pressure naturally – that question is the topic of this article.

What foods lower blood pressure

What foods lower blood pressure - those that are high in vitamins C and E

It is important for your health to control your blood pressure. Too high pressure of the blood can lead to serious diseases such as stroke or heart disease. Although medications like beta blockers can lower it, did you know that certain foods and nutrients can also contribute?

Foods rich in antioxidants can affect blood pressure. Those high in vitamin C, vitamin E, potassium, selenium or L-arginine are good choices for this purpose. Antioxidants protect cells from damage and can reduce inflammation, which in turn can control high blood pressure.

Rich in vitamins C and E

Foods high in vitamin C can help fight inflammation

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

  • Bell peppers
  • Kiwis
  • Broccoli
  • Brussels sprouts
  • Strawberries
  • Sweet potatoes
  • Citrus fruits such as oranges, grapefruits, lemons and limes.

The fat-soluble nutrient acts as an antioxidant and helps protect cells from free radical damage. Try the following foods:

  • Almonds
  • Avocados
  • Sunflower seeds
  • Peanut butter
  • Salmon

Foods rich in potassium

Potassium helps the body eliminate excess sodium

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

  • Bananas
  • Potatoes
  • Spinach
  • Tomatoes
  • Carrots
  • Grapefruits
  • Nuts/seeds like pistachios, almonds and flaxseeds
  • Avocados

Bananas contain a lot of potassium, which helps the body eliminate sodium. Eating foods high in sodium can raise your blood pressure.

Diet rich in selenium

Selenium is an antioxidant that helps protect your body from oxidative stress


Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these selenium-rich products:

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

Which foods lower blood pressure – rich in L-arginine?

What foods lower blood pressure - rich in L-arginine

L-arginine contributes to the formation of 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 products such as milk, yogurt and cheese

How a daily serving of yogurt lowers blood pressure in hypertension, read here !

Nutrients rich in calcium

What foods lower blood pressure


Studies have shown that meeting the recommended daily requirement for calcium of 1,000 milligrams and consuming up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:

  • Dairy products such as milk, yogurt, cheese and cottage cheese.
  • Almonds
  • Dark green leafy vegetables and broccoli
  • Fortified orange juice
  • Dried beans and peas
  • Fortified tofu
  • Fortified non-dairy products such as almond, soy, coconut and oat milk

Other foods that reduce high blood pressure

Garlic can also help lower high blood pressure

Garlic can also help lower blood pressure. It has been shown to have an anti-inflammatory effect. Seasoning your food with garlic can also help you eat less salt, which can also help reduce high blood pressure.

Moderate alcohol consumption has also been shown to help lower blood pressure. Women should have no more than one drink per day, while men should have no more than two drinks per day. Remember that consuming larger amounts of alcohol can raise blood pressure.

However, some people should drink less than this amount or no alcohol at all. Even moderate alcohol consumption can interfere with the effects of certain medications and increase the risk for other chronic diseases, such as certain cancers and osteoporosis. Ask your doctor if drinking alcohol is safe for you.

You can find out what methods also help reduce high blood pressure here !

What foods lower blood pressure – help supplements.

Some dietary supplements can help. However, you should consult your doctor before taking supplements. The reason is that, depending on the type and concentration in which they are taken, they can pose a risk because they conflict with certain medications. Therefore, it is best to take the nutrients through a healthy diet.

The following supplements show promise:

  • Omega-3 fatty acids
  • CoQ10
  • Magnesium

Omega-3 fatty acids are naturally found in fatty fish such as salmon, tuna, herring and mackerel. Certain plants are also good sources such as chia seeds, flax seeds, hemp seeds, walnuts and soy.

As for CoQ10, the antioxidant can support your body’s overall peripheral resistance, which can affect your blood pressure.

You can also get magnesium without supplements by eating plenty of nuts, seeds, whole grains, greens and dairy. When you include these nutrients in your diet, everyone benefits. If you are currently taking a beta blocker, talk to your doctor first.

Bottom line: the best way to regulate your blood levels is, of course, through your diet. Eating products rich in antioxidants and nutrients can improve overall heart health. Not only can the inclusion of certain foods in your diet help lower high blood pressure, but so can your lifestyle. Exercise, stress reduction, a low-salt diet and maintaining a normal body weight can also have a positive effect on blood pressure.