Natural Remedies for Blood Pressure: Wondering what foods reduce blood pressure?

What is blood pressure?

Before we discuss what foods reduce blood pressure and natural remedies for blood pressure, let’s discuss what is blood pressure.

Blood pressure is the force with which our heart pumps blood from its Ventricles into the arteries. A normal human’s blood pressure reading should be less than 120/80 mm Hg.

When high blood pressure is detected, the blood moves through the arteries with greater force. This puts increased
amount of pressure on the delicate tissues of the arteries and in the long term may cause damages to the blood
vessels.

High blood pressure, also called hypertension, affects about half of adults as per the estimates the American College of Cardiology.

It is also known as a “silent killer,” and usually doesn’t cause any symptoms until there has been significant damage done to the heart or the blood vessels. Without visible symptoms, most of the people are generally unaware that they have high blood pressure.

If left untreated, it can lead to serious health complications such as a heart attack or stroke. Management of high BP is essential as raised blood pressure can lead to coronary heart disease or a hemorrhagic stroke. The first step in controlling your blood pressure is your diet.

The American Heart Association suggests that people with heart disease should eat a well-balanced diet that is low in sodium and saturated fat. Solid fats, such as butter, bring a high level of saturated fats to your diet.

Don’t Worry. Stay with me and I will tell you that using natural remedies for blood pressure, it is not that difficult to reverse the pressure gradient and lead a healthy life. However, as a statutory warning, you must consult your physician before discontinuing any medication.

A. 7 potassium-rich foods that you should include in your diet to decrease your BP

One of the natural and easier ways to control high blood pressure is to eat foods which are rich in potassium, as it reduces or balances the effects of sodium.

For those who are not in the know, it is very important to eat less salt, since it increases the sodium in the bloodstream and, subsequently, it has major adverse effects and thereby causes an increase in blood pressure.

According to the American Heart Association, an increase in potassium through diet is recommended for people with hypertension. According to studies, the recommended daily intake of potassium is 4.7 g, so make sure you do not overeat such foods, as they can have harmful effects.

However, apart from potassium-rich foods, you should take a healthy diet, maintain a better lifestyle to cope with hypertension. Regular exercise, less stress, good sleep are very very vital.

You should also avoid smoking and drinking alcohol to maintain normal BP.

Keep reading to find out what foods reduce blood pressure and which are the foods rich in potassium that you should include in your diet.

1. Sweet potatoes

If you are suffering from hypertension, you should include sweet potatoes in your diet.

If you do not like sweet potatoes, you can eat the usual potatoes.

Other vegetables that are loaded with potassium are asparagus, spinach, cabbage, beets, and sprouts.

2.Bananas

Bananas and many other fruits have vital minerals rich in potassium.

Apart from the bananas, the fruits that are rich in this mineral are blueberries, apricots, pomegranates, and gooseberries.

According to studies, 1 cup of blueberries a day can lower blood pressure and relax the arteries.

3. Yogurt

Yogurt is another important addition to your diet.

If you do not like yogurt, then you can go for milk without fat since the same is good for your health.

4. Orange juice

Orange juice, like tomato juice and puree, is another healthy way to lower blood pressure and the reduction can happen in a short period of time.

6. Almonds

Almonds influence blood pressure levels and have been included in Dietary Approaches to Stop the Hypertension diet (DASH), which is very popular.

In addition to the almonds, you can also eat pistachios, macadamia nuts, raisins and plums

5. Eggs

Eggs, which are an inexhaustible source of many minerals and proteins, can help improve both your cholesterol and your blood pressure.

According to the American Journal of Hypertension, a diet rich in protein, such as an egg-rich diet, can lower blood pressure.

7. Sunflower seeds, flax seeds, and pumpkin seeds.

These seeds have a high content of potassium, magnesium and other minerals and the same leads to reduce blood pressure.

You can enjoy these seeds as a snack between meals.

8. Start your day with oatmeal

Several nutritionists and dietitians recommend eating a fiber-rich diet and whole grains to keep the body fit while adding the right nutrients to your meal.

Several nutritionists and dieticians recommend consuming a diet which is rich in fiber and whole grains to keep the body in shape and add the right nutrients to your meal.

Oatmeal ticks all the boxes at the right place and is an excellent choice for breakfast if you have high blood pressure.  According to recent research, oatmeal serves to help reduce LDL or “bad” cholesterol while keeping the “good” cholesterol level intact.

The USDA National Nutrient Database says that 100 grams of fortified oats contain 10 grams of fiber, 352 milligrams of calcium and 359 grams of potassium. The content of calcium and potassium can significantly lower blood pressure.

In addition, in a study published in April 2002 in “The Journal of Family Practice,” the researchers observed that eating oatmeal can reduce systolic blood pressure by up to 7.5 points and diastolic pressure by 5.5. In addition, nutritionists also say that oat bran is a healthier option because of the higher fiber content.

Therefore, eat oatmeal every day, regardless of whether it is rolled or steel-cut, instant or quick-cooking. However, make sure it is sugar-free.

9. Drink beetroot juice

Apart from lowering blood pressure, the intake of beetroots has many benefits. To name a few, regular beet intake may decrease the risk of coronary disease. It also reduces inflammation, improves digestion and improves circulation of blood in the brain.

Antioxidants help lower blood pressure and cholesterol levels, while vitamin B helps improve nerve function. The best part of the beetroot juice is that it is low in calories and is full of energy and antioxidants to boost immunity.

In addition, beets are also rich in nitric oxide. For people not in the know, nitric oxide is a chemical which makes beet a superfood. The compound is a vital compound that helps our body cells to communicate with each other.

In addition to reducing blood pressure, beet intake has many benefits. For example, regular beet intake may decrease the risk of heart disease. It also improves digestion, reduces inflammation, improves blood flow to the brain.

According to studies, one should drink at least 200 ml of beet juice every day to obtain all the benefits and also make sure to drink it fresh as otherwise, the nutritional value of the juice decreases rapidly.

Apart from the above, one can also follow the tips given below, to reduce blood pressure.

  • Walk and exercise regularly – Exercise is one of the best ways to lower high blood pressure. Regular exercise can help your heart to be stronger and more efficiently pump blood, which aids in decreasing the pressure in your arteries.
  • Fish oil – Fish oil for long has been credited with improving heart health, fish oil benefits people with high blood pressure the most.
  • Whey protein – A study done in 2016 found that whey protein aids in improving blood pressure and blood vessel function in 38 participants.
  • Cut back on caffeine – If you have ever had a cup of coffee before your blood pressure is taken, you will know that caffeine causes an instant increase. However, there is not much evidence to suggest that taking caffeine regularly can
    cause a lasting increase. Caffeine can cause a short-term increase in blood pressure, although for many people it does not cause a lasting increase.
  • Aged garlic extract – It has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
  • Berberine – Traditionally it has been used in Chinese and Ayurvedic practices, berberine may increase nitric oxide production, which helps decrease blood pressure.
  • Eat dark chocolate or cocoa – This is because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich cocoa improved several markers of heart health in the short term, including reduced blood pressure.
  • Eat foods rich in magnesium – Magnesium is an important mineral that helps relax blood vessels. While on the one hand magnesium deficiency is rarely found, many people, however, do not get enough of this vital chemical. Some studies have suggested that obtaining too little magnesium is related to high blood pressure, but evidence from clinical studies has been less clear. Even so, consuming a diet rich in magnesium is a recommended way to avoid high blood pressure. You can incorporate magnesium in your diet with vegetables, legumes, dairy products, meat, chicken and whole grains.
  • Lose weight – If you are overweight, losing weight can make a big difference to your heart’s health. According to a 2016 study, losing 5% of body mass could significantly decrease high blood pressure. In previous studies, the loss of 17 pounds (7.7 kg) was related to the reduction of systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. To put that in perspective, a healthy blood pressure reading should be less than 120/80 mm Hg. The effect is even greater when weight loss is combined with exercise. Losing weight can help blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
  • Hibiscus – Hibiscus flowers make a very tasty tea. They are rich in polyphenols and anthocyanins that are good for your heart and may lower blood pressure.

Yoga helps in controlling high blood pressure

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Yoga, when done consciously, can lower blood pressure and make you feel better. Yoga exercises involve deep breathing while synchronizing body movements, which helps control blood pressure and relieve stress. It calms the nerves and decreases the abnormal heart rate. Yoga helps increase immunity and reduce the risks of heart attacks and strokes. Regular yoga can reduce the risk of obesity that leads to high blood pressure. In general, yoga gives positive energy to the body and mind. It makes you hopeful and happy in life.

In addition to medications, there are several things you must do to control your blood pressure. Refer above. Only yoga is not enough to control high blood pressure. You must know what is good for you and what is not. High blood pressure is a serious condition and must be addressed.

Yoga for high blood pressure

Take a look at these yoga postures to control high blood pressure:

The posture of the curve forward – Paschimottanasana

चित्र:Paschimottanasana.jpgHow to do: Sit on a mat and spread your legs straight in front of you. Press your thigh bones towards the floor as much as you can without allowing your heels to rise. Extend forward and hold the outside of your feet with your hands.

Benefits: It helps reduce fat deposits in the abdominal region, thus allowing weight loss. It normalizes blood pressure and also acts as a stress reliever.

 

 

Forward Bend Pose: Bridge pose – Setu Bandha Sarvangasana

Image result for setu bandha sarvangasanaHow to do: Release the feet on the floor and the knees bent from the joint angle. Your legs and feet should be parallel and approximately hip-height apart from your arms. While inhaling, move the pelvis so that your stomach retracts and your lower back press gently against the floor. Finally, in a fluid motion, lift your hips while pressing your feet. Keep your shoulder blades in contact with the floor at all times. Hold the posture for a few breaths and repeat it 10 times.

Benefits: It provides a soft strengthening of the abdomen, hamstrings, and glutes. It helps relieve back and hip pain. Regulates blood pressure in the body.

Standing position forward of the curve – Uttanasana

Image result for UttanasanaHow to do: Separate your feet as far apart as the narrow side of a yoga mat. Lean forward, straighten your legs and touch your toes with your hands. Move the shoulder blades away from your neck and stay in position for about 3 minutes.

Benefits: Improves digestion and calms the brain by stretching the back of the legs, spine, and groin.Standing position forward

 

 

 

Legs above the wall – Viparita Karani

Image result for Viparita KaraniHow to do: Place your mat perpendicular to the wall and sit parallel to the wall of your mat. Lie on your mat with your knees bent. With the lower back as the pivot point, lift the feet and gently twist the torso so that it is perpendicular to the wall. Once you are in a comfortable person, extend your legs towards the wall. Keep the shoulder blades in contact with the floor to avoid pressure on the neck. Rest your arms by your side. You can stay in this position for as long as you want.

Benefits: It is a passive and calm investment posture since your heart and your head are on the ground. It is safe for people with high blood pressure.

It is advisable to consult your doctor about yoga postures since some yoga postures are risky for patients with high blood pressure. However, keeping your body active is very important. Enjoy any physical activity that you like.

 

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B. Cooking Oils

Switching to healthier alternatives is the best option if you are searching for natural remedies for Blood Pressure, Food can be made healthy when cooked the right way. Oil is the basic ingredient of everything we cook.

Therefore, using the right oil can help you in many ways. Let’s take a look at cooking oils that are beneficial for people suffering from high blood pressure.

Almonds oil

This oil with distinctive and nutty flavor is not only tasty but also low in saturated fats. A diet rich in almonds can help reduce blood pressure.

Canola oil

Canola has one of the lowest levels of saturated fats. It is a good option to help the health of your heart. This oil contains monounsaturated fat that is excellent for blood pressure and heart health.

It contains only 7 percent saturated fat and a very high amount of polyunsaturated fat which is good fat.

Soyabean oil

The fat composition of soybean oil is as follows:

polyunsaturated fats: 61 percent
monounsaturated fats: 24 percent
saturated fat: 13 percent

Due to this composition, it is ideal for patients with high blood pressure. Adhere to the liquid version of soybean oil, since solid forms contain unhealthy trans fats that can put your heart at greater risk. It is an excellent option to cook vegetables over low heat or simply use them to add flavor to a salad.

Olive Oil

Olive oil contains 74 percent monounsaturated fat. This type of fat reduces the risk of heart disease. Use extra virgin olive oil preferably. This oil is good for high blood pressure because it contains more vitamin E than other varieties available. Olive oil, however, very low smoke point and as such should not be used for frying foods.

Sunflower oil

This oil is extracted from sunflower seeds and has the highest level of vitamin E compared to all other vegetable oils. Vitamin E plays an important role in normalizing your blood pressure. Each tablespoon of sunflower oil contains 5.6 mg of vitamin E according to the Office of Dietary Supplements. It is important to consume at least 15 mg of sunflower oil every day in your diet.

Conclusion

High blood pressure affects a large proportion of the world’s population.

While drugs are a way to treat the disease, there are many other natural techniques that can help.

Controlling your blood pressure through the methods in this article can, ultimately, help you reduce your risk of heart disease.

When left untreated, high blood pressure can lead to serious health complications, such as stroke, heart attack, and kidney damage. Regular visits to your doctor can help you closely monitor and control your blood pressure.

A blood pressure reading of 130/80 mm Hg or higher is considered high. If you recently received a diagnosis of high blood pressure, your doctor will work with you to reduce it. Your treatment plan may include medications, lifestyle changes or a combination of therapies.

Taking the steps above can also help reduce your pressure. Experts say that every lifestyle change, on average, is expected to reduce blood pressure from 4 to 5 mm Hg systolic (the upper number) and from 2 to 3 mm Hg diastolic (the lower number). Reducing salt intake and making changes in your diet can further lower blood pressure.

If you want to buy any of the over-the-counter remedies listed in this article, then they are available online. Also please comment below if you know of some lifestyle changes that can contribute to reducing blood pressure.

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COMMENTS

  • CJ

    High blood pressure is such a danger many don’t consider. I’m a big believer in food as natural remedies (the right foods of course). I actually found that switching to a healthy diet lessened my cravings for cigarettes and alcohol and helped me quit! This is a great list of foods and recommendations. Can this food help balance low blood pressure too? I’ve never had beetroot juice but I like the sound of all the benefits. Thanks for sharing this!

    • GeeEss

      Hi CJ.

      Thanks a lot for taking time out of your busy schedule and visiting us.

      Yes, switching to a healthy diet surely reduces our cravings for nicotine and alcohol. I can personally vouch for it.

      Some of the foods mentioned above can help in cases of low blood pressure also. Kindly do note the following:-

      1. If the problem begins with palpitations, vomiting and breathing difficulties, give the patient two cups of sugar and half a teaspoon of salt mixed in a glass of water. Sodium and salt-sugar will help control blood pressure quickly. However, it is not good to drink sugar for diabetes patients. They should only be given salt water.

      2. When there is a sudden problem with low blood pressure, apply quickly some cold water on both sides of the face, neck, and ears. This will improve the physical condition quickly.

      3. Caffeine drinks can play a great role in increasing blood pressure instantaneously. If you have low blood pressure problems, you will get relief faster soon after drinking coffee.

      4. Licorice is extremely effective in lower blood pressure problems. Mix 100 grams of licorice powder in 1 cup of water. Allow the patient to drink the water for 2 to 3 hours. You will surely get the benefit.

      5. Milk or eggs have high levels of protein. If it is a low blood pressure problem, give the patient an egg or a glass of milk. These help increase blood pressure.

      Hope this helps.

      Cheers!!

  • Amit Panday

    I have high blood pressure for the last 20 years and I guess I acquired this from my parents. I have a strong believe that BP is “mostly” hereditary, which I have read somewhere, is termed as primary Hyper tension, means which can be controlled by life style changes ( as mentioned in this article ) but can never be completely cured. Regular exercise and smart diet does make a world of difference, I have been personally “trying” to follow this with a may be, max of 60 % success rate, rest is unavoidable due to professional commitments. However, the reason I am putting this up here is, people with high bp, reading this article and also my comments, please follow the tips mentiined as much as possible, it really helps. It’s our body and life, we need to be in control of it. Remember the good old saying, Health is Wealth…. Cheers friends, have a healthy life, God Bless🙏.

    • Thanks, Amit for showering your love here!

      Majority of high blood pressure can be kept in control by leading a healthier lifestyle. Secondary hypertension, however, has a better chance of complete cure.

      Keep in touch and kindly visit us for latest updates.

      Au Revoir!

  • sanjoy bhattacharyya

    Great informative writeup. We need not visit any nutritionalogist if we are served with such easy health tips for chronic ailments.
    I have a question.
    Almost all medical practitioners prescribes BP tablets as cure. But, Q1- Do BP tablets really cure a high BP patient? or only serves to control the BP.
    Q2- If BP is a disease, are we not supposed to have it diagnosed and find the root cause for having a high BP? And solve the issue so that we can do away with the daily BP tablets. Why can’t the root cause of BP be determined?

    Thanks for the detailed dietary & exercise suggestions. Will be much beneficial to all.

    Sanjoy Bhattacharyya
    Mumbai

    • Thanks Sanjoy for liking the article and taking your time to write back.

      Both of your questions are very pertinent but probably is beyond the scope of this article to be very frank with you. However, since you have asked please find given below my limited response. If you need further clarity please feel free to write back.

      Firstly, yes, it is beyond any doubt that most of the tablets being prescribed by the medical practitioners are not a cure but they are used to mainly suppress or control the problem while simultaneously creating very serious side effects like Diarrhea or constipation, Dizziness or lightheadedness, Erection problems, Feeling nervous, Feeling tired, weak, drowsy, or a lack of energy, Headache Nausea or vomiting, Skin rash, uncontrolled Weight loss or gain. The drugs either induce urination or forces the heart to beat slow, reduce the force of blood, reduce the volume of blood flow, etc.

      To answer your second query we must know that there are two types of hypertension. Primary and secondary. Majority of the people fall in the first type. The main causes are family history, being overweight or obese, physically inactive, smoking or chewing tobacco, excessive alcohol consumption or disorders like high cholesterol, diabetes, sleep apnea, etc. Secondary hypertension is caused by an underlying condition or medication and is curable by treating the underlying condition or by stopping the offending drug. Some causes of secondary hypertension are tumors or other problems with adrenal gland, kidney or thyroid problem, prescription drugs, or herbal supplements like ginseng, black licorice or usage of illicit drugs.

      Hope this helps!

      Please do visit us and keep checking the latest updates.

      Ciao.

  • Ruby Roy

    I have been using canola oil lately without knowing the benefits..good to know that it keeps heart healthy…Thanks for educating us about HBP..Mother nature has supplied us with a goodie bag full of natural benefits..!!

    • Very true Ruby. Mother nature has been very kind to us until now. However, we have not been reciprocating to her and she has been showing her anger on and off!!

      Canola is no doubt a good medium for cooking. The other two most healthy oils are coconut oil and unblended mustard oil.

      Mustard oil can be used as a good substitute in traditional cooking and aids in digestion and circulation. Due to its effective antibacterial properties, this oil can help to protect the skin. Mustard oil also has good germicidal and antiviral properties, preventing cough, cold and skin problems. Its erucic acid content is lower than canola oil.

      Coconut oil has a high concentration of lauric acid which increases the healthy cholesterol, HDL. Also, it contains medium-chain triglycerides, which are directly converted to energy by the body.

      One of the best medium for Indian cooking will surprise you! Ghee! Yes, you heard it right! Ghee (clarified butter) is one of the best and healthy medium for cooking in India. This is better than butter because ghee is good for the digestion, increase bone strength and improves memory and increase the energy level of a person.

      Thank you for taking time out of your busy schedule and showering your love here.

      Do keep in touch and visit us for new updates from our side.

      Cheers!

      GeeEss

  • Touhidur Rahman

    Hello GeeEss! 

    First of all, thanks a lot for sharing such a good article on how to reduce blood pressure. I think your points will be very helpful in my case. To survive, we need to know all of these issues. I’ll add these foods to my diet routine and try to exercise regularly. I hope your discussions will be very good for my health.

    Thank you very much for informing about diet and exercise. I am going to share your post with my family and friends 🙂 

    • GeeEss

      Thank You Touhidur for taking time out and writing to us.

      We sincerely hope that our article helps you to lead a better life!

      Please keep visiting for newer updates

      Cheers!!

  • Milla

    fantastic suggestions,  thank you so much.  I just wanted to add that blood pressure will increase when a person is under emotional or physical stress.  Usually, my blood pressure is within the norm,  but a few years ago I was involved in a car accident where a young person behind me didn’t realize everyone in front of him stopped and he accelerated straight into my rear, resulting in a 5 cars accident with me injuring my arm.  So,  this single accident and stress and pain increased my blood pressure to 137  X  90.  I believe your yoga suggestions and controlled breathing will greatly improve the blood pressure under such a condition.  

  • QiZhu Xie

    Yes, I have seen a lot of knowledge about high blood pressure. I used to know that I only need to eat low-sodium foods to control blood concentration and eat less salt. I don’t know if I can increase potassium to control or reduce my blood pressure. Take a healthy diet and maintain a better lifestyle to cope with high blood pressure. Regular exercise, stress reduction, good sleep is very important.
    My uncle is high blood pressure, causing deafness, and communication with us brings a lot of changes. I want to learn more about this and see if I can improve his situation.
    Thank you for your knowledge sharing!

  • JJ

    Thank you for an article that has my interest because I am a female aged 66 and I am working on keeping my health in check. I have noted all the foods recommended and have even started adding them to my diet in a regular way. I don’t mind most of them, but I am still trying to encourage myself to eat oatmeal. Do I need to eat it every morning? What are the ways I could prepare it so it is at least more palatable ? 

    • GeeEss

      Hi JJ,

      Thank you for showering your love on the article.

      Oats are incredibly nutritious and it is good if you can eat oatmeal every morning.

      You can get further details here ➡➡ Health benefits of Oats

      Given below is a simple recipe:

      take around 1/2 cup of rolled oats250 ml (1 cup) of milk or water
      A pinch of salt to taste

      Mix the ingredients in a pan and boil it. As soon as it starts to boil, reduce heat to a simmer till oats are cooked, stirring occasionally, until soft.

      To make it tastier and even more nutritious, you can add fruits, cinnamon, nuts, greek yogurt, etc.

      Happy to help!

  • Joseph Stasaitis

    This is a valuable article on how to manage one’s blood pressure through natural means.  I have used natural remedies my entire life since my uncle was a naturopathic doctor and I was around this type of healing in my young years.

    Good job of defining what blood pressure is an how it functions.  Potassium-rich foods are extremely important to have in one’s diet. Bananas and sweet potatoes are my favorites.

    I also enjoy beets and oatmeal is a very good breakfast choice. Garlic is also an important part of my diet.  Yoga is a great way to stay in shape as well as manage blood pressure.  You have provided many helpful suggestions in this article.  Much appreciated.

  • Russell

    Wowwww, I love beetroot juice although it has to be done in moderation. I know that high blood pressure is referred to as the silent killer. I note your mention of too much sodium as a main contributor to high blood pressure along with fats of course. Does cholesterol also contribute to high blood pressure? If so, are there any recommendations as to how to control cholesterol in our bodies?

    I agree with the need for healthy eating to keep our blood pressure under control. I have also come to learn that if you minimize the time we are exposed to stress and even how we respond to it, we can also control our blood pressure. 

    • GeeEss

      Hi Russell,

      Thanks for visiting us!

      Yes high BP and cholesterol can be linked. When the arteries are narrowed and hardened by the plaques of cholesterol and calcium, the heart has to really strain itself much harder to pump blood through them, which as a result leads to much high blood pressure. Shortly I am coming up with another article on cholesterol and how to control it.

      Please do keep in touch till then.

      Cheers!

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