The Key Foods to a Healthy Blood Pressure Diet

High blood pressure is a highly dangerous condition that can cause a myriad of health problems, including blindness, chest pain, heart attack, stroke, pulmonary edema, and loss of kidney function according to the Mayo Clinic. Suffice to say, anyone with high blood pressure should be working hard to lower it and those with good blood pressure numbers need to remain vigilant and aware of their bodies. One of the best ways to do that is diet, as the foods we eat play a major role in maintaining a healthy blood pressure level. These are just some of the best foods to eat on a healthy blood pressure diet.

High Citrus Fruits:

High citrus fruits like grapefruit, oranges, tangerines, limes, and lemons are highly beneficial for lowering blood pressure. According to a study done by a group of Japanese researchers, “Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons.” Further studies have also shown that drinking orange and grapefruit juice can also be beneficial to lowering blood pressure.

Pumpkin Seeds:

Pumpkin seeds are are a beloved snack to many, and lo and behold they can actually be benficial in lowering blood pressure. The seeds are high in magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide. In the past, a study of 23 women has found that “3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP” compared to a placebo control group.

Salmon:

Fatty fish like salmon are a core protein in a diet designed to lower blood pressure thanks to their high levels of Omega-3 fats, which reduce inflammation and decrease levels of oxylipins. According to a study of 2,036 people, those with the “highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension.”

Beans and Lentils:

Beans and lentils are quite beneficial in keeping down and regulating blood pressure because of their high natural amounts of fiber, magnesium, and potassium. According to one study, “when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension.” So in other words, when your mom is trying to force that homemade lentil soup on you during the winter, just take it.

Berries:

Thanks to their large amount of antioxidants – including anthocyanins AKA the pigments that give them their color – berries are a helpful addition to any diet aimed at keeping a healthy blood pressure level thanks to their use in increasing nitric oxide levels in the blood. Pretty much any berry you can think of helps, including blueberries, raspberries, chokeberries, cloudberries, and strawberries. Definitely sounds delicious to us.

Pistachios:

Pistachio nuts are highly beneficial for a low blood pressure diet thanks to being packed with nutrients like potassium. According to studies, pistachio’s had the “strongest effect on reducing both SBP and DBP” of all nuts tested. So in other words, if pistachios are one of your favorite snacks – and we wouldn’t blame you they’re absolutely delicious – you can at least take solace in the fact that they’re doing some good for you.

Carrots:

Carrots are a favorite vegetable of many thanks to their comparatively sweet taste. Well, they’re also beneficial for blood pressure thanks to their high levels of phenolic compounds including chlorogenic, p-coumaric, and caffeic acids, all of which relax blood vessels. In fact, a study of “2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.” Guess that’s why Bugs Bunny was always able to stay calm and cool despite Elmer Fudd always hunting him.

Tomatoes:

Tomatoes can be useful to those looking for a blood pressure-healthy diet thanks to their high amount of lycopene. According to Healthline, “Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure.” These findings have been backed up by numerous scientific studies which have found that “consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death.”

Greek Yogurt:

Greek yogurt is renown for its health benefits and its place in helping keep blood pressure in-check is no exception thanks to its high amount of potassium and calcium. According to numerous studies, “consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk.”

Spinach:

Spinach is chockfull of antioxidants, potassium, calcium, and magnesium, all of which help battle high blood pressure. According to one study, people that “who consumed 16.9 ounces (500 mL) of a high nitrate spinach soup daily for 7 days experienced reductions in both SBP and DBP, compared with those who consumed low nitrate asparagus soup.” The spinach soup was also found to decrease stiffness in arteries. Guess Popeye was on to something all these years after all.

These are just some of the foods key to a healthy blood pressure diet. Did we miss your favorite? Let us know.