Some foods, such as fruits, vegetables, nuts, and oily fish, have been found in studies to lower blood pressure. Including these foods in your diet may result in long-term health benefits. All patients with high blood pressure, including those using blood pressure drugs, should eat a heart-healthy diet. Consuming foods high in potassium and magnesium may be very beneficial.
Fruits of citrus
Following some research on citrus fruits, such as grapefruit, oranges, and lemons can reduce blood pressure significantly. They’re high in vitamins, minerals, and plant chemicals that may benefit your heart. It lowers risk factors for heart disease, such as high blood pressure.
Some studies have found that orange and grapefruit juice also helps lower blood pressure. However, grapefruit and grapefruit juice can conflict with common blood-pressure-lowering drugs, so talk to your doctor before including this fruit in your diet.
Beans and lentils
Beans and lentils contain fiber, magnesium, and potassium lentils that help manage blood pressure. Some studies have found that eating beans and lentils can help decrease blood pressure. In both adults with and without hypertension, beans and lentils can considerably lower SBP and average blood pressure levels.
Numerous 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 review.
Snack on unsalted nuts on their own, add them to salads, combine them into pestos, etc.
If you have a nut allergy, you should avoid eating nuts.
Tomatoes and tomato products
Tomatoes and tomato products are high in potassium as well as the carotenoid pigment lycopene which has been linked to improved heart health and the consumption of foods high in this vitamin. For example, tomato products may help reduce risk factors for heart disease such as high blood pressure.
Greek yogurt is a nutrient-dense dairy product high in potassium and calcium, two minerals that assist manage blood pressure.
According to research, eating 3 servings of dairy per day is related to a 13% decreased risk of high blood pressure. Also, a 7-ounce (200-gram) increase in dairy intake per day which associate with a 5% reduction in hypertension risk.