Overview

High blood pressure is a very prevalent condition that wreaks havoc on most organs, including the heart and blood vessels.

Untreated chronic blood hypertension can lead to irreversible consequences. Thankfully, we can manage this condition with medications, lifestyle modification, and nutrition.

In fact, some foods can have a significant effect on lowering blood pressure.

In this article, we will list numerous foods that can lower your blood pressure without the need for medication.

Foods that help with chronic blood pressure

Fruits

Berries

Berries are loaded in compounds known as flavonoids, which exert potent antioxidative properties.

In a 2008 study, researchers found that berries can reduce blood pressure numbers significantly, attributing this effect to the action of polyphenols.

Watermelon 

Due to its high concentration in the amino acid, citrulline, several studies found that eating watermelon extract helps patients control their blood pressure.

Bananas

Similar to all potassium-rich foods, bananas are a great source to control blood pressure; however, patients should not overdo it with this fruit, as it may lead to digestive problems.

Vegetables

Spinach

Known for its multiple health benefits, spinach was shown to reduce systolic and diastolic blood pressure, with an unclear underlying mechanism.

When researchers dug deeper, they found out that spinach is full of nitrate, which induces vasodilatation of blood vessels.

In fact, there is an entire class of antihypertensive drugs that was made from nitrate.

Cabbage

In a 2014 paper published by the Journal of Human Hypertension, cabbage and other vegetables improved blood pressure recordings in many patients.
These veggies were served cooked and raw, and the results were similar.

Celery

Celery is known for many health benefits, including the reduction of blood pressure, LDL levels, and oxidative stress.

One study concluded that “celery leaf extract with its blood pressure and lipid-lowering effects, can be considered as an antihypertensive agent in chronic treatment of elevated systolic blood pressure.”

Herbs

Garlic

Garlic has been used since ancient times to control symptoms of dizziness and headaches caused by high blood pressure.

Supplementing hypertensive patients with garlic in clinical settings has also led to improved symptoms of high blood pressure.

Flaxseed

In a randomized, double-blinded, controlled clinical trial, participants received daily doses of flaxseed to witness its effects on blood pressure.

They concluded that “α-linolenic acid in flaxseed may have inhibited soluble epoxide hydrolase, which altered oxylipin concentrations that contributed to the antihypertensive effects in patients with peripheral arterial disease.” 

Ginger 

Ginger contains potent chemicals that balance out inflammation and reactive oxygen species. This herb offers a myriad of health benefits, including blood pressure control.

One meta-analysis found that daily intake of ginger supplements is favorable to blood pressure.

Snacks

Dark chocolate

Dark chocolate is a fantastic treat to improve your mood after a long day at work. However, did you know that it could also be beneficial for blood pressure?

In a meta-analysis that included 15 trials, scientists found that “dark chocolate and flavanol-rich cocoa products are superior to placebo in reducing systolic hypertension and diastolic prehypertension.”

Greek yogurt

Greek yogurt is rich in healthy fatty acids and low in carbs. It is also a great snack to reduce blood pressure and prevent cardiovascular disease.

Takeaway message

Chronic hypertension is a severe medical condition that leads to dire consequences. However, with the right nutrition plan, it can be controlled.
Hopefully, you have a better idea about blood hypertension and the incredible effects of some foods on this disease.