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18 good foods for high blood pressure — Home GP doctor in Sotogrande for high blood pressure

Home GP doctor in Sotogrande for high blood pressure

According to the findings of some studies, particular foods have the ability to bring blood pressure down. Incorporating all of these foods into one's diet at the same time might result in long-term health benefits. In this article, we discuss foods that can help reduce high blood pressure with scientific evidence, and talk about when to call our home GP doctor in Sotogrande for high blood pressure.

18 foods that help lower blood pressure


A number of studies have found that eating particular types of food can bring blood pressure levels down. We take a look at some foods that might be of assistance as well as how to work them into the diet.

1. Berries

Blueberries and strawberries contain flavonoid anthocyanins.

In one older study, researchers followed 34,000 hypertensives for 14 years. Those who ate the most blueberries and strawberries had a 8% lower risk of high blood pressure.

However, some experts say there isn't enough evidence that blueberries lower blood pressure.

2. Bananas

Bananas' potassium can reduce hypertension. Medium-sized bananas have 422 mg of potassium.

According to the AHA, potassium reduces sodium's effects and calms blood vessel walls.

3. Beets

Beet juice contains dietary nitrate, which may reduce blood pressure.

A 2015 study found hypertensives who drank 1 cup of red beet juice daily for 4 weeks had lower blood pressure. Blood pressure fell 7.7/5.2 mm Hg in 24 hours, on average.

4. Dark chocolate

Cacao contains flavonoids, an antioxidant. AHA says flavonoids may lower blood pressure.

However, one may not be able to consume enough flavonoids in dark chocolate for it to be beneficial.

5. Kiwis

A 2015 study suggests kiwi can help manage mildly high blood pressure.

3 kiwis per day for 8 weeks reduced systolic and diastolic blood pressure more than 1 apple per day. This may be due to kiwi's bioactive substances, say the researchers.

Kiwis contain vitamin C. In an older study, 500 mg of vitamin C per day for 8 weeks lowered blood pressure.

6. Watermelon

Watermelon contains citrulline.

Citrulline is converted to arginine, which helps produce nitric oxide, which relaxes blood vessels and encourages artery flexibility. These effects help blood flow, lowering blood pressure.

In an older study, obese adults with mild or prehypertension took L-citrulline/L-arginine from watermelon extract.

After 6 weeks, ankle and brachial artery blood pressure dropped. The brachial artery is the most important blood vessel in the upper arm.

In a 2019 study, 27 people drank watermelon juice before exercise. Females who drank watermelon juice had lower blood pressure after exercise than males.

7. Oats

Oats contain beta-glucan, which may benefit heart health and blood pressure.

Malondialdehyde levels in rats with hypertension were found to be reduced by beta-glucan and avenanthramide C, both of which are found in oats. Based on these findings, it appears that consuming oats can help prevent high blood pressure and protect the health of the heart.

8. Leafy green vegetables

Nitrates, which are found in leafy greens, have been shown to reduce blood pressure.

According to the findings of some studies, lowering blood pressure and lowering the risk of cardiovascular disease can be accomplished by eating at least one cup of green leafy vegetables every day.

9. Garlic

Allicin, the primary bioactive component of garlic, is responsible for many of the antibiotic and antifungal effects that garlic is known to have.

According to the findings of a review published in 2020, garlic in general, and specifically Kyolic garlic, can reduce the following:

  • blood pressure
  • arterial stiffness
  • cholesterol

10. Fermented foods

Fermented foods contain probiotics, which may aid in blood pressure management.

In 2020, Korean researchers analysed data from 11,566 over-50s. Menopausal women who ate fermented soy foods had a lower hypertension risk. Men were an exception.

Experts advise limiting salt intake to prevent high blood pressure. Despite the high sodium content, a 2017 study found that eating salt-fermented vegetables did not increase blood pressure.

11. Lentils and other pulses

Experts say lentils can help hypertension patients' blood vessels.

An older study examined how a pulse-rich diet affected rats. Rats ate 30% beans, peas, lentils, and chickpeas. Pulses lowered blood pressure and cholesterol.

A 2014 review of 554 human trials found that pulses may lower blood pressure in people with and without hypertension. However, the authors emphasise the importance of conducting additional research.

12. Natural yogurt

A 2021 study compared high blood pressure patients with and without fermented dairy products.

High-blood-pressure participants who ate more yoghurt had lower systolic and arterial pressure.

13. Pomegranates

Pomegranates may help prevent high blood pressure and atherosclerosis.

A 2012 study found that drinking 1 cup of pomegranate juice daily for 28 days may lower blood pressure.

A 2017 review of eight human trials found pomegranate juice lowers blood pressure.

14. Cinnamon

A 2020 review suggests cinnamon lowers blood pressure. People with obesity who consumed 2 grams of cinnamon daily for at least eight weeks saw a reduction in their blood pressure.

15. Nuts

Several studies show that eating nuts can lower hypertension.

A 2016 review says walnuts, hazelnuts, and pistachios improve endothelial function, which benefits blood pressure and heart health.

16. Citrus fruits

Citrus fruits contain heart-healthy hesperidin.

In a 2021 study, 159 people drank 500 ml of orange juice, hesperidin-enriched orange juice, or a control drink for 12 weeks.

The findings suggest that drinking orange juice on a regular basis can assist in lowering systolic blood pressure, and that hesperidin is a factor that contributes to this effect.

17. Oily fish

The AHA recommends eating two 3-oz servings of oily fish per week to reduce cardiovascular disease risk.

Oily fish may lower blood pressure, according to research.In 2016, individuals who had high systolic blood pressure and took fish oil supplements for a period of 8 weeks saw improvements in their condition.

18. Tomato extract

Tomatoes contain lycopene, a heart-healthy antioxidant.

A 2021 study found that tomato extract lowers systolic blood pressure in hypertensives and nonhypertensives. The addition of tomatoes to the diet, on the other hand, did not produce the expected outcomes.

Other research found that high doses of lycopene reduced systolic blood pressure but lower doses did not.


Home GP doctor in Sotogrande for high blood pressure

If you have a blood pressure reading that is higher than 180/120 mm Hg, this is considered a medical emergency and you should seek immediate medical attention. If you take your blood pressure at home and get this result, you should wait five minutes before taking another reading. If your blood pressure is still this high, contact our Home GP doctor in Sotogrande for high blood pressure immediately.