Doctor, are Bananas good for High Blood Pressure (Hypertension)?
If you are one of the more than 75 million Americans with high blood pressure, you won’t necessarily end up on medication. Lifestyle changes – like what you eat – make a big difference. Here are nine foods that have been proven to reduce blood pressure and improve heart health, according to clinical research. Bonus: they taste great!
How can I lower my pressure naturally?
Although having high blood pressure depends on numerous factors (lifestyle, diet, age, genetics, and more), there are some best practices you can follow to lower your blood pressure. Many health specialists recommend exercising regularly, reducing alcohol, keeping a healthy diet and removing ultra-processed food, and sleeping 7 to 8 hours per day. In this opportunity, we will cover which foods can help you lower your blood pressure.What can I eat to lower my blood pressure?
1. Potassium-Rich Foods
Foods that are high in potassium, such as spinach and bananas, have been shown in studies to reduce blood pressure. Potassium helps the kidneys flush sodium out of our systems, which in turn, can cause our blood pressure to decrease. Some other high-potassium foods to try: sweet potatoes, avocados, swiss chard, and white beans. Try a smoothie with banana, spinach and avocado for a potassium-rich breakfast or snack!2. Fatty Fish
Studies have shown that eating omega-3-rich fish, like salmon or mackerel, or taking fish oil pills, can decrease blood pressure and prevent the onset of hypertension. When shopping for salmon, always opt for wild when possible to avoid contaminants and pollutants that can be present in farm-raised fish. Try roasting it in the oven and topping it with an herb-filled pesto!3. Beets
Beets pack quite a nutritional punch—they help reduce blood pressure, have anti-inflammatory properties, and have even been found in studies to improve athletic performance. Beets are high in nitrates, which are converted to nitric oxide once digested. Nitric Oxide helps blood vessels dilate, which in turn reduces blood pressure. Try roasting beets and adding them to salads, adding them to juices, or try this raw beet carpaccio.4. Pomegranate
A 2017 meta-ANALYSIS of 8 clinical studies determined that pomegranate juice had a significant impact on blood pressure. Try adding frozen pomegranate seeds to your smoothie, or sprinkle fresh seeds on yogurt or salads. If opting for pomegranate juice, be sure to choose one with no added sugar.5. Berries
You’ve probably heard by now that berries contain powerful antioxidants, but did you know they have also been shown to decrease blood pressure and relax the arteries? Anthocyanins, the compound that give blueberries their blue color, may have blood pressure reducing properties according to recent studies. Frozen wild blueberries are easy to keep on hand to add to smoothies, or try slicing up fresh berries on yogurt, granola, or salads.6. Olive Oil
Healthy fats are an important part of a heart-healthy diet, and olive oil may be one of the most powerful foods in the world when it comes to health and longevity. Olive oil is packed with antioxidants and polyphenols that have various health benefits, including the reduction of blood pressure. Cooking veggies with olive oil also allows our bodies to absorb fat-soluble vitamins K, A, D and E. When shopping for olive oil, quality is important. Olive oils on the market are often heated or diluted, which causes them to lose their potent polyphenols—always opt for a quality Extra-Virgin Olive Oil for maximum health benefits.7. Pistachios
Not only are they a delicious high-protein, high-fiber snack that will keep you full, but in several studies exploring the impact of nuts on blood pressure, pistachios were the clear winner. Eat them as a snack, or try adding them to salads or pestos.8. Flaxseeds
Several studies have shown that flaxseeds are a powerful superfood when it comes to reducing hypertension. They contain, α-linolenic acid, an essential omega-3 fatty acid, which has been found to reduce blood pressure, improve cardiovascular health, and reduce stroke risk. Keep flaxseeds in your fridge to prevent them from going rancid, and sprinkle them in salads, smoothies, or baked goods.9. Dark Chocolate
Good news for chocolate lovers! Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack. Stick to smaller amounts, and choose a dark chocolate that has at least 70% cocoa content.How to start adding these foods to your diet
If it feels overwhelming to get all of these foods on your plate, start by ditching the processed, pre-packaged snacks, which can contain whopping amounts of sodium. Instead, keep whole foods like blueberries, pomegranate seeds, spinach and flaxseeds in the fridge to throw into a salad for a quick meal. Add some extra-virgin olive oil and lemon juice and you’ve got a heart-healthy and delicious meal in under 10 minutes!
Can you eat bananas while on blood pressure medication?
natural ways banana can help control blood pressure
Bananas, kale, grapefruit, milk – these sound like the makings of a healthy diet, right?
And indeed, for most people, eating plenty of fresh fruit, vegetables and low-fat dairy is good for their health, while having a glass of wine or two or a cup of coffee is no drama either.
But what many may not know is that some foods interact badly with certain medications. This means your meal could end up reducing the efficacy of your drugs, or worse still, could become a health nightmare.
Which foods and drugs don't mix?
Read on to find out (though the usual disclaimer appliers: this is a non-exhaustive list, so talk to your doctor before making any changes to your diet or your medication).
Bananas
Don't eat them if you take ACE inhibitors such as captopril, enalapril and fosinopril among others. ACE inhibitors lower blood pressure and treat heart failure by opening up blood vessels, so blood flows more efficiently.
Why not? Bananas (as well as oranges, leafy greens and certain salt substitutes) are high in potassium. Too much potassium can cause an irregular heartbeat and heart palpitations. Avoid eating large amounts of foods high in potassium if you're on ACE inhibitors, and tell your doctor if you're taking potassium supplements or diuretics.
Grapefruit
Don't eat it if you take a range of medicines including some lipid-altering agents/statins – which lower the rate of production of bad cholesterol – anti-anxiety medicine buspirone, the anti-malaria drug quinine, the antibiotic erythromycin, or triazolam – a medication used to treat insomnia. See the NPS MedicineWise website for an exhaustive list of medicines that don't mix well with grapefruit.
Why not? Chemicals in grapefruit interfere with how your body metabolises certain drugs, which can result in more of the medicine ending up in your bloodstream. It can increase the chance of side effects if you're on the lipid-altering statins.
Milk
Don't drink it when you take some antibiotics including tetracycline, ciprofloxacin (quinolone antibiotics), and certain osteoporosis medication, such as alendronate (Fosamax).
Why not? Calcium can interfere with the effects of some antibiotics, so you shouldn't take these at the same time as eating foods high in calcium, like milk, yoghurt or cheese. Supplements containing calcium should also be avoided for a few hours before and after taking these antibiotics.
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Black liquorice
Don't eat it if you take glycosides like digoxin, which treat heart failure and abnormal heart rhythms.
Why not? Liquorice contains glycyrrhizin. Mixing digoxin with glycyrrhizin can cause irregular heartbeats and could even lead to a heart attack. Herbal liquorice extract can also interfere with a host of other medications including insulin, certain antidepressants, oral contraceptives, blood thinners, and some other medications.
Kale and other leafy greens
Be careful if you take anticoagulants/blood thinners such as warfarin. They lower the chance of blood clots forming or growing larger in your blood or blood vessels, and are used to treat people with certain types of irregular heartbeat, prosthetic heart valves and those who've had a heart attack.
Why? Kale and other leafy greens are chock-full of vitamin K, which can make anticoagulants less effective. Foods high in vitamin K include green vegetables, egg yolks, chickpeas and lentils. They shouldn't be cut out of the diet entirely, but it's important to eat a steady and consistent amount of vitamin K-rich foods.
Also avoid large amounts of cranberry juice or cranberry products while using anticoagulants, because they can change the effects of warfarin, and limit garlic and ginger because they can increase the chance of bleeding.
Air-dried sausages or aged cheese
Don't eat them if you take Monoamine oxidase inhibitor (MAOI) drugs like phenelzine, tranylcypromine, or procarbazine, which may be prescribed for depression or as a chemotherapy treatment for Hodgkin's disease or lymphoma.
Why not? Tyramine, found in some proteins, is particularly concentrated in foods that have been aged, matured or fermented, like salami, pepperoni, pastrami, bacon, and mature cheese such as camembert, gouda, mozzarella and aged feta, among others. But MAOI drugs compromise your body's ability to process tyramine, putting you at risk of side effects including a sudden and severe increase in blood pressure, severe headaches, chest pain, rapid heartbeat, nausea and vomiting, among others.
Coffee
Don't drink it if you use clozapine, an antipsychotic.
Why not? Caffeine can increase the amount of certain antipsychotics in your blood, and put you at greater risk of side effects. You should also exercise caution if you're on bronchodilators for asthma – consuming a lot of caffeine can inhibit their effect in an emergency.
Alcohol
Don't drink it if you take a host of different medications, but particularly sedatives like certain antihistamines, painkillers including morphine, codeine and paracetamol, diabetes medication, drugs for HIV/AIDS and antibiotics. The more medications or drugs that are combined with alcohol, the greater the risk. Make sure you read any warnings or ask your doctor or pharmacist before drinking if you're on any medication.
Can 2 Bananas a Day Lower Your High Blood Pressure?
Why not? It may seem like the pharmacist is being a killjoy when they give you a warning about alcohol, but alcohol can be toxic when mixed with the wrong medications. It can increase side effects – including the risk of gastrointestinal damage after taking painkillers – as well as reducing or increasing the effects of certain other medication. Some of the common symptoms of a bad interaction between alcohol and medication include: drowsiness, dizziness, impaired motor control, memory problems, nausea, stomach cramps or vomiting. And you don't need to drink a lot to feel the effect – these symptoms can appear after as little as one drink.
Talk to your doctor
The advice provided here is a guide only, and is not an exhaustive list of medications that interact badly with food or drinks. And not all quantities of food will lead to side effects, so talk to your doctor before starting a new medication or cutting out an important element of your diet. You can also get in touch with NPS MedicineWise if you have any questions about your medications.
Why are bananas bad for high blood pressure?
High blood pressure, or hypertension, is a condition where the force of your blood against the blood vessels is too high. High blood pressure is one of the leading risk factors for stroke. According to the WHO estimates, as many as 17.9 million people died from cardiovascular diseases in the year 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke. The normal range of blood pressure is 120/80 mmHg, if your blood pressure is consistently higher than this range, you must consult a doctor immediately. High blood pressure could result due to a variety of reasons. Poor dietary choices and lifestyle habits are also said to raise blood pressure levels. If you have been bingeing in to fries and greasy fritters regularly or having a drink or two a bit too often, you may be at a high risk.
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Eating a healthy diet packed with fibre-rich fruits and vegetables is crucial for high blood pressure management. According to experts, including bananas in your diet may do wonders to prevent the surge. Bananas are a good source of fibre and antioxidants that keeps the heart healthy; here's what makes it an excellent fruit for high blood pressure patients.
Bananas For Hypertension
A versatile fruit, bananas apart from boosting skin, digestion, and bowel movement, can also keep your blood pressure stable. The book ‘Healing Foods' by DK Publishing house writes that bananas are an “extremely good source of potassium and fibre. Studies show that potassium and fibre-rich diets reduce risk of stroke and heart disease. Potassium is also essential for the maintenance of a healthy level of blood pressure.”
Can drinking lots of water lower blood pressure?
Keeping well hydrated by drinking six to eight glasses of water daily (even more if working in hot and humid conditions) is beneficial for the blood pressure.
High blood pressure (BP) or hypertension is a condition caused by the persistent high pressure of blood against the walls of arteries. It is also called systolic pressure (constantly greater than 139 mmHg) or diastolic pressure (constantly more than 89 mmHg). High blood pressure occurs when the body’s smaller blood vessels (arterioles) become narrow, forcing the heart to work harder to push blood through arteries. It typically develops over several years and is often asymptomatic. The higher the blood pressure, the higher the risk for a person to have other health problems, such as heart disease, heart attack and stroke.
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Dehydration has the following effect on blood pressure:
Dehydration causes the blood to become thicker or viscous due to the reduced water content in the blood.
Dehydration causes the kidney to release renin. This results in sodium and water retention in the body to correct the low fluid volume. This response, if constant, can cause blood pressure to be high.
Dehydration causes the release of vasopressin hormone in the brain. This causes the blood vessels to narrow and sodium retention in the body. This results in high blood pressure.
If these effects remain constant in the body due to continuous dehydration, the brain trains itself to maintain a blood pressure higher than normal so that the organs receive blood supply. These changes over a longer period cause hypertension. Uncontrolled hypertension requires medical attention and treatment.
Different types of hypertension
Essential hypertension
In 95 percent of high blood pressure cases, the underlying cause cannot be found. This type of high blood pressure is called "essential hypertension." High blood pressure tends to run in families and is more likely to affect men than women. Essential hypertension is also greatly influenced by diet and lifestyle. Most people with high blood pressure are salt sensitive, and a slight increase in salt intake may increase their blood pressure.
Secondary hypertension
When a direct cause for high blood pressure can be identified, the condition is described as secondary hypertension. Among the known causes of secondary hypertension, kidney disease ranks the highest. Hypertension can also be triggered by tumors or other abnormalities that cause the adrenal glands to secrete excess amounts of the hormones that elevate blood pressure. Birth control pills (specifically those containing estrogen) and pregnancy can boost blood pressure.
Does potassium lower blood pressure immediately?
Hypertension—a blood pressure above 130 systolic/80 diastolic—is sneaky. It often doesn’t have any symptoms. When it does, the signs are easily confused for other things. You can feel dizzy, lightheaded, or have a pounding sensation in your head or chest. That’s why regular screenings for high blood pressure are incredibly important. The condition can cause heart disease, heart attacks, kidney disease, or even stroke when unnoticed and untreated.
Luckily, when diagnosed there are many simple changes you can make to decrease your blood pressure. There are often more options than just taking antihypertensive medications. Some of the most effective strategies are lifestyle changes, which include exercise, weight loss, quitting smoking, and eating a balanced diet—complete with the right amounts of certain vitamins and minerals. That includes decreasing salt intake and making sure you’re getting enough potassium. What’s the connection between potassium and blood pressure? It’s a powerhouse mineral that helps relax your vascular system, which lowers your blood pressure.
RELATED: Is salt bad for you?
How does potassium lower blood pressure?
Potassium and blood pressure have an inverse relationship to one another. “Patients with elevated potassium [tend to] have lower blood pressure, and patients who have low potassium [tend to] have an elevated blood pressure,” says Craig Beavers, Pharm.D., a member of the American College of Cardiology (ACC)’s Cardiovascular Team Section and Leadership Council and director of cardiovascular services at Baptist Health Paducah. Why? It has to do with the relationship between electrolytes and fluid in your body.
Potassium, sodium, and magnesium are all examples of electrolytes that help maintain the proper fluid and blood volume balance in your body. The role of sodium in high blood pressure is well-known. Too much salt can result in elevated blood pressure in susceptible individuals. Low potassium intake can have the same effect.
NEVER Eat 🍌BANANAS🍌 with Blood Pressure Medication
That’s because potassium helps kick sodium out of your system. The more potassium you eat, the more sodium you lose through your urine, according to the American Heart Association. If you’ve got a lot of sodium in your system, it can lead to fluid retention— and that makes your heart work harder because there’s more fluid to push around. That harder work raises your blood pressure and increases your risk for cardiovascular disease.
“If you’re losing sodium [by increasing potassium], you’re also losing some water,” says Dave Dixon, Pharm.D., member of ACC’s Prevention Section and Leadership Council, and Interim Chair of the Department of Pharmacotherapy and Outcomes Science at VCU School of Pharmacy. “By getting rid of that extra volume or fluid, it’s going to help your body maintain a little bit better blood pressure. Potassium also helps your blood vessels relax a little bit more, and since the blood vessels are more relaxed, the pressure inside them is lower.”
RELATED: What causes hypokalemia (low potassium)?
How much potassium do you need to lower blood pressure?
For the average adult, a healthy potassium intake is between 3,500 and 4,700 milligrams per day. Unfortunately, the typical diet in the U.S. offers too much sodium and not enough potassium. The first step to decreasing your risk factors for hypertension is decreasing salty food intake and adding potassium-rich foods to your diet. It is a good idea to have your labs checked with your physician to see if you are deficient in potassium or have elevated levels, which can happen with chronic kidney disease.
What should you eat to increase potassium?
The best way to increase your levels is through dietary potassium, meaning from the food you’re eating. Try adding more of these foods to your high-potassium diet:
Bananas
Avocados
Citrus fruit
Leafy greens
Sweet potatoes and regular potatoes, plus the skins
Dairy products
Fish
Beans
Depending on your lifestyle and health, these may help your blood pressure, but they may not be a cure-all.
Should you take supplements?
For some people increasing potassium intake with food might not be enough. In that case, potassium supplements are available both over the counter and by prescription, but it’s important to take them safely. For some people, doing a high potassium diet and supplementation can push your potassium level into a dangerously high range (more on that below).
“The key is to have proper communication with your healthcare clinician about whether potassium supplementation is right for you and [how much] of it you would need,” Dr. Beavers says. Over-the-counter vitamins generally have low doses, but be sure not to exceed the labeling instructions. If you have acid reflux, potassium supplements may irritate your esophagus. Make sure you drink plenty of water and sit upright for at least 30 minutes after taking potassium supplements.
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Generally, every type of potassium (potassium chloride, potassium citrate, potassium gluconate, potassium bicarbonate, potassium aspartate, and potassium orotate) can be used as a supplement or to help lower blood pressure, but the most common are potassium chloride, citrate, and gluconate.
Can you have too much potassium?
It is possible to have too much potassium. This is a particular concern in people with chronic kidney disease (CKD). An excess can lead to a condition called hyperkalemia, and it’s a serious concern. Dr. Beavers notes that it can cause electrical malfunctions in your heart, and it can eventually begin to stiffen and calcify your arteries. It can also lead to kidney damage when your urinary system is unable to eliminate the excess.
If you’re worried you’re taking too much potassium, watch out for these warning signs:
Heart palpitations
Quick heartbeat
Chest pain
Abdominal pain
Diarrhea
Muscle pain or cramping
Muscle weakness
Paralysis (in extreme cases)
Nausea
Vomiting
Too high potassium levels can be a sign of underlying kidney disease or even renal failure. If you experience any of these symptoms and aren’t taking a potassium supplement or eating a lot of potassium, your potassium excretion may be impaired. If this is the case, talk to your healthcare provider.
Which medications interact with potassium?
Typically, medications don’t tend to interact with potassium. But it’s important to know that some medication can increase or lower your potassium levels. ACE inhibitors, spironolactone, and antiretroviral drugs all increase your potassium, Dr. Dixon says. Diuretics can decrease your potassium. Even though there’s no direct potassium-to-medication interaction, check with your physician to see how your prescriptions are already affecting your potassium levels before you decide to supplement.
RELATED: What are potassium-sparing diuretics?
How long does it take for potassium to lower blood pressure?
It’s important to recognize the effect of potassium is not immediate. It’s not like you can eat a banana and then—boom—five minutes later, you’re less hypertensive, with lower cardiovascular risk.
And, dietary approaches don’t work in all circumstances. “If we have someone that’s in the emergency room with high blood pressure, we’re not going to push potassium,” explains Dr. Dixon. “It’s going to be a couple different blood pressure lowering drugs that would be much more effective in that case.”
It will take weeks to months to lower blood pressure using potassium. That’s why eating a balanced diet and changing your lifestyle to prioritize heart health over the long haul is important. If you eat properly, you’ll likely get enough potassium just through your food. The best option is to combine that diet with other actionable steps to maintain healthy blood pressure levels: getting regular exercise, avoiding cigarettes, maintaining a healthy weight, and decreasing sodium intake.
RELATED: How to lower blood pressure quickly and naturally
“If we’re all fortunate enough to live into our late 70s or into the eighth and ninth decade of life, at some point your blood pressure may creep up a little bit and meet that threshold of hypertension,” Dr. Dixon says. “But there’s a lot we can do in our younger years to delay that as much as possible and hopefully prevent it.”
What fruit lowers blood pressure fast?
Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease (1Trusted Source).
How To Lower Blood Pressure Naturally, How To Reduce Blood Pressure Naturally
Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both (2Trusted Source).
Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications (1Trusted Source).
A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels (1Trusted Source, 3Trusted Source).
Here are the 17 best foods for high blood pressure.
1. Citrus fruits
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure (4Trusted Source).
A 5-month study involving 101 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 (5Trusted Source).
Studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering medications, so consult your healthcare provider before adding this fruit to your diet (4Trusted Source, 6Trusted Source).
2. Salmon and other fatty fish
Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins (4Trusted Source).
Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.
A study in 2,036 healthy people found that 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 (7Trusted Source, 8Trusted Source).
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3. Swiss chard
Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs, respectively (9Trusted Source).
In people with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs 792 mg of this important nutrient (10Trusted Source).
Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax (11Trusted Source).
4. Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction (12Trusted Source, 13Trusted Source, 14Trusted Source).
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group (15Trusted Source).
5. Beans and lentils
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.
A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension (16Trusted Source).
8 High Potassium Foods to Lower Blood Pressure
6. Berries
Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms (17Trusted Source).
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects (17Trusted Source).
7. Amaranth
Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.
A review of 28 studies found that a 30-gram per day increase in whole grains was associated with an 8% reduced risk of high blood pressure (18Trusted Source).
Amaranth is a whole grain that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs (19Trusted Source).
8. Pistachios
Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium (20Trusted Source).
A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP (21Trusted Source).
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9. Carrots
Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels (22Trusted Source).
Top Foods To Eat to Reduce Blood Pressure
Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels (23Trusted Source).
Another small study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP but not DBP (22Trusted Source).
10. Celery
Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels (24Trusted Source).
The same study that associated raw carrot intake with reduced blood pressure found that among commonly consumed cooked vegetables, cooked celery intake was significantly associated with reduced blood pressure (23Trusted Source).
11. Tomatoes and tomato products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
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 (25Trusted Source).
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death (26).
12. Broccoli
Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.
Broccoli is loaded with flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body (27Trusted Source).
A study that included data from 187,453 people found that those who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less (28Trusted Source).
Do Bananas Lower Blood Pressure? [and Banana Recipes]
13. Greek yogurt
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium (29Trusted Source).
A review of 28 studies found that 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 (18Trusted Source).
14. Herbs and spices
Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax (30Trusted Source).
Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some of the herbs and spices that have been shown to have blood-pressure-lowering potential, according to results from animal and human research (31Trusted Source, 32Trusted Source).
15. Chia and flax seeds
Chia and flax seeds are tiny seeds that are teeming with nutrients that are essential for healthy blood pressure regulation, including potassium, magnesium, and fiber (33Trusted Source).
A small, 12-week study that included 26 people with high blood pressure found that supplementing with 35 grams of chiaseed flour per day led to blood pressure reductions in both medicated and unmedicated people, compared with a placebo group (34Trusted Source).
Additionally, results from a review of 11 studies suggested that eating flax seeds may help lower blood pressure levels, especially when consumed in their whole seed form for 12 weeks or longer (35Trusted Source).
16. Beets, beet greens, and beet juice
Beets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. They’re high in nitrates, which help relax blood vessels and may lower blood pressure (36Trusted Source, 37Trusted Source).
Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.
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For example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective (38Trusted Source).
Although other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results.
Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control (39Trusted Source, 40Trusted Source).
Nevertheless, beets, beet juice, and beet greens are all highly nutritious and may help improve overall health when added to your diet (41Trusted Source).
17. Spinach
Like beets, spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure (42Trusted Source).
In a study in 27 people, those 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 (42Trusted Source).
The spinach soup also decreased artery stiffness, which may help reduce blood pressure and improve heart health (42Trusted Source).
The bottom line
Along with other lifestyle modifications, adopting a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.
According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.
If you have high blood pressure levels or are looking to maintain healthy blood pressure, adding a few of the foods listed in this article to your diet may help.
What foods can lower blood pressure immediately?
Changing the diet can significantly reduce high blood pressure. Research has shown that certain foods can lower blood pressure, both right away and in the long term.
Also known as hypertension, high blood pressure affects 1 in 3 adultsTrusted Source in the United States.
Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated conditions. Having high blood pressure increases a person’s risk of heart disease, stroke, and kidney disease.
In this article, we discuss foods that can help to reduce high blood pressure and provide the scientific evidence.
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Fifteen foods that help to lower blood pressure
Many researchers have found that certain foods can lower high blood pressure. We look at which foods work and how to incorporate them into a healthful diet.
1. Berries
Blueberries and strawberries contain anthocyanins, which can help reduce a person’s blood pressure.
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.
Researchers conducted a large studyTrusted Source with more than 34,000 people with hypertension.
They found that those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8 percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.
Enjoy berries as a snack or sweet treat after meals, or add them to smoothies and oatmeal.
2. Bananas
Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. One medium-sized banana contains around 422 milligramsTrusted Source of potassium.
According to the American Heart Association, potassium reducesTrusted Source the effects of sodium and alleviates tension in the walls of the blood vessels.
Adults should aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include:
avocado
cantaloupe and honeydew melon
halibut
mushrooms
sweet potatoes
tomatoes
tuna
beans
People with kidney disease should speak to their doctors about potassium, as too much can be harmful.
3. Beets
Drinking beet juice can reduce blood pressure in the short and long terms.
In 2015, researchers reportedTrusted Source that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks. The researchers noticed some positive effects within 24 hours.
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In this study, those who drank 1 cup of the beet juice every day had an average drop in blood pressure of around 8/4 millimeters of mercury (mm Hg). For many, this change brought their blood pressure within the normal range. On average, a single blood pressure medication reduces levels by 9/5 mm Hg.
The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.
It may help to drink a glass of beet juice each day, add beets to salads, or prepare the vegetables as a healthful side dish. Beetroot juice products are available for purchase online.
4. Dark chocolate
This sweet treat may lower blood pressure. A reviewTrusted Source of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension.
Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.
A range of dark chocolate is available for purchase online.
5. Kiwis
A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to results of one studyTrusted Source.
The researchers compared the effects of apples and kiwis on people with slightly high blood pressure.
They found that eating three kiwis a day for 8 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period. The authors suspect that the bioactive substances in kiwis caused the reduction.
Kiwis are also rich in vitamin C, which may significantly improveTrusted Source blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.
Kiwis are also easy to add to lunches or smoothies.
6. Watermelon
Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure.
Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.
Researchers have also found that animals given a diet rich in watermelon had better heart health. In one study, mice who drank a solution containing watermelon juice had 50 percent less plaque in their arteries than the control group.
The mice who drank the solution also had 50 percent less low-density lipoprotein cholesterol, which many describe as bad cholesterol, and they showed 30 percent less weight gain than the control animals.
To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.
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7. Oats
Oats contain a type of fiber called beta-glucan, which may reduceTrusted Source blood cholesterol levels. Beta-glucan may also lower blood pressure, according to some research.
A review of 28 trialsTrusted Source concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Barley also contains this fiber.
Start the day off with a bowl of oatmeal, or use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties.
Oats are available to purchase online.
8. Leafy green vegetables
Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.
Examples of leafy greens include:
cabbage
collard greens
fennel
kale
lettuce
mustard greens
spinach
Swiss chard
To consume a daily dose of green vegetables, stir spinach into curries and stews, sauté Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.
9. Garlic
Eating garlic can increase a person’s nitric oxide levels.
Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits.
Some researchTrusted Source suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension.
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One studyTrusted Source reported that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people.
Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. Using garlic instead of salt can further promote the health of the heart.
10. Fermented foods
Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics can have a modest effect on high blood pressure, according to a reviewTrusted Source of nine studies.
The researchers reported more enhanced effects when study participants consumed:
multiple species of probiotic bacteria
probiotics regularly for more than 8 weeks
at least 100 billion colony-forming units a day
Fermented foods to add to the diet include:
natural yogurt
kimchi
kombucha
apple cider vinegar
miso
tempeh
Some people prefer to take concentrated probiotic supplements every day. Probiotic supplements are available for purchase online.
11. Lentils and other pulses
Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber.
In 2014, researchers who studied the effects of a diet rich in pulses on rats reported decreased levelsTrusted Source of blood pressure and cholesterol. A total of 30 percent of the rats’ diet comprised pulses, including beans, peas, lentils, and chickpeas.
Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups. A range of lentils is available for purchase online.
12. Natural yogurt
The America Heart Association has reportedTrusted Source that yogurt may reduce the risk of high blood pressure in women.
The researchers found that middle-aged women who consumed five or more servings of yogurt each week for 18–30 years showed a 20 percent reduction in the risk of hypertension when compared to similarly aged women who rarely ate yogurt.
The men in the study did not appear to have the same benefits, but their yogurt intakes tended to be lower.
It is important to note that the National Dairy Council in the U.S. funded this research.
Unsweetened yogurts, such as natural or Greek yogurts, tend to have more benefits. Enjoy them with fruit, nuts, or seeds for a healthful snack or dessert.
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13. Pomegranates
Drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term, according to the findings of a studyTrusted Source from 2012. The researchers attributed this effect to the fruit’s antioxidant content.
While pomegranates can be enjoyed whole, some people prefer the juice. When buying pre-packaged pomegranate juice, check to ensure that there is no added sugar.
14. Cinnamon
Cinnamon may also help to reduce blood pressure, at least in the short-term.
An analysisTrusted Source of three studies showed that cinnamon decreased short-term systolic blood pressure by 5.39 mm Hg and diastolic blood pressure by 2.6 mm Hg. However, more research is needed.
Add cinnamon to the diet by sprinkling it over oatmeal or freshly chopped fruit, as an alternative to sugar. Cinnamon is available to purchase in various forms.
15. Pistachios
Consuming pistachio nuts may decrease a person’s risk of hypertension.
Pistachios are healthful nuts that may decrease hypertension.
One studyTrusted Source reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress. This may be because a compound in the nuts reduces the tightness of blood vessels.
It is important to note that the California Pistachio Commission of Fresno and the American Pistachio Growers funded this small-scale study.
Other studies have found that other nuts, such as almondsTrusted Source, had a similar effect.
Snack on plain pistachios, toss them into salads, or blend them into pestos. Unsalted nuts are more healthful and available to purchase online.
Foods to avoid
While some foods may relieve hypertension, others can cause substantial increases in blood pressure.
People can prevent or reduce high blood pressure by avoiding the following:
Salt
Sodium can significantly raise blood pressure. According to the findings of a reviewTrusted Source from 2013, lowering salt intake by 4.4 grams daily substantially reduced systolic and diastolic blood pressure.
Caffeine
The caffeine in coffee, tea, cola, and energy drinks can cause short-term spikes in blood pressure.
A reviewTrusted Source of five trials found that drinking up to 2 cups of strong coffee can increase both systolic and diastolic blood pressure for 3 hours after consumption.
These findings do not suggest that coffee increases blood pressure or the risk of cardiovascular disease in the long term.
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Alcohol
Consuming moderate amounts of red wine may have some health benefits, but larger amounts of alcohol can cause dramatic increasesTrusted Source in blood pressure.
Heavy alcohol use also increases the risks of heart failure, stroke, cancer, and obesity.
High blood pressure is a problem that quite a few Indian families are dealing with. Our rich culture, with specific regards to food, coupled with less active lifestyles and the rise in fast-food consumption makes it harder to manage this ailment. Obesity in the country also seems to be on the rise and that, combined with stress, and the amount of sodium aka salt intake thanks to fast-food and outside food has lead to more and more Indians suffering from high blood pressure. Your family can avoid or manage high blood pressure or hypertension through the food choices made daily . There are many traditional, as well as more modern or improvised Indian dishes and ayurvedic medicines for BP that can keep your family’s sodium intake at a reasonable level.
Your family can avoid or manage high blood pressure or hypertension through the food choices made daily. There are many traditional, as well as more modern or improvised Indian dishes that can keep your family’s sodium intake at a reasonable level.
Making Cooking A Family Activity
Before we get started with a list of dishes here’s a quick tip for families when it comes to cooking for those with hypertension:-
Involving the whole family in cooking process will help other family members stay vigilant about the kind of food they consume and of course understand why and how to help out the members suffering from hypertension. Children can be supervised and carefully taught how to cut vegetables and measure out ingredients. This is a skill that will help them as they advance beyond the home. Teaching children to avoid high sodium intake and choose the right diet for blood pressure and foods can help to improve their health for years to come.
Now let’s take a look at five healthy Indian dishes for those struggling with high blood pressure:
1. Dahi Bhindi
Dahi Bhindi is a dish that hails from Rajasthan. It is quick to prepare and takes around 30 minutes. Bhendi provides many key nutrients that are helpful for managing blood pressure. The coriander, cumin, and besan add the flavour. You only need a pinch of salt to be added to this healthy, tasty, mouth-watering dish while keeping the oil usage to a minimum.
2. Mixed Vegetable Thoran
You and your family can enjoy a medley of vegetables and all the nutrients contained therein with a dish of Mixed Vegetable Thoran. It’s loaded with fibre and plenty of healthy vitamins and minerals. Add some green leafy vegetables, like palak aka spinach to get a nice serving of calcium. By using spices like chilli powder and flavourful ingredients like minced garlic, you have little need for salt in a serving of this dish. Use this as an example in all situations, when you reach for the salt, ask yourself if another spice could be used in place of sodium and provide an adequate flavourful substitution.
3. Roti or Naan
The traditional roti and naan may have a higher sodium intake. The good news is with a slight twist to the recipe you can still enjoy this Indian staple. Just use the general guideline: don’t use more than ¼ teaspoon of salt in a serving size of four. And, like the parathas, you could opt to use wheat or whole grain flour to make them even healthier.
4. Rice and Carrot Appas
You can whip up some Rice and Carrot Appas in just 15 minutes. This is a great breakfast dish for the whole family. The Appas are low in salt and heavy enough to keep your hunger pangs at bay; so if you’re at work, home or school, you won’t feel like spending money on those sugary drinks or snacks. The carrots are a great source of fibre and beta-carotene. The green chillies add flavour and opting for brown rice makes for a healthier option as well.
5. Cabbage and Dal Parathas
Cabbage and Dal Parathas are a delicious combination of heart-healthy cereals and vegetables. The recipe can be modified to be even healthier by replacing the flour traditionally used in its preparation with nachni or soya flour. Use very little salt in a serving of 6 parathas, so it’s a perfect choice if you’re monitoring the sodium intake of your family.
These simple to make Indian dishes are great examples of how traditions can be slightly modified to suit anyone dealing with high blood pressure. It’s important for a family to understand how to be responsible caregivers and thereby help the next generation be more careful when it comes to managing health or cooking for anyone with any chronic health issues. You can even go on the Health and Nutrition Blogs Section page to watch recipe tutorials to try at home.
How many bananas should you eat a day to lower blood pressure?
High blood pressure is a condition where the strain of flowing blood against the arteries is higher than the delicate blood vessels can bear. This can happen due to many reasons including, poor diet, fast-paced life and stress.
One of the main causes of high blood pressure is the high level of sodium in the body. This causes an imbalance in the water levels of the body due to which kidneys cannot flush out excess water. In this scenario, the kidneys start working harder to flush out water, putting a lot of pressure on blood vessels. Potassium reduces the effect of sodium on the body. Hence, eating bananas lower blood pressure due to their high potassium content. You can try eating 2 bananas per day for one week which may reduce your blood pressure by 10%*. You should not eat bananas for dinner as they may not digest properly at night.
Eating bananas for high blood pressure may not be recommended to you if you have other chronic health issues or medical conditions with BP. Banana is good for high blood pressure because it has high potassium content which may not be good for conditions like kidney stones. Consult your doctor before adding bananas to your diet.
Heart disease remains the No. 1 cause of death in the United States, and high blood pressure is one of the villains that put your heart health at risk. If you want to keep your ticker ticking, shaping up your diet is a good place to start.
Called the silent killer because symptoms are often absent, high blood pressure responds well to diet and lifestyle changes. Take control of your health today with these hypertension-fighting foods.
Bananas
You’ve heard that an apple a day keeps the doctor away. But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium -- an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of. Start your day off with a heart-healthy banana by adding it to a nutritious breakfast, such as whole-grain cereal or low-fat yogurt.
Fatty Fish
Omega-3 fats are heralded for heart-health benefits, and for good reason. They lower levels of bad fat in the blood and fight high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3s in the diet, but you can also get them from seeds like chia and flax. For maximum benefits, swap out red meat for fish -- if you’re like most Americans, you’re eating too much of it.
Oats
There’s a reason you see a heart symbol on that canister of oats you picked up at the grocery store. Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There’s nothing fancy about it; a serving of good old-fashioned oats is enough to drop blood pressure 12 points after just a few weeks.
Leafy Greens
Spinach, swiss chard, kale, collards, take your pick. These leafy greens pack a punch when it comes to keeping blood pressure in check. Leafy green vegetables are extremely nutrient-rich, and their health benefits extend beyond blood pressure management. Diets high in leafy greens are linked to a lower risk of all chronic diseases. To give your diet a boost, swap out plain old romaine lettuce for kale or spinach and add more leafy greens to your main meals.
Beans
Like oats, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits. Eating more beans not only fights high blood pressure, but it promotes a healthy weight. You can slim down while protecting your heart. Beans are also protein-rich and packed with minerals. You don’t have to demote them to side-dish status. Eat them to replace a meat meal or two.
Nuts
When it comes to beating high blood pressure, nuts are an important part of the equation. Adding nuts to your diet significantly slashes high blood pressure risk. They’re a good source of potassium, magnesium, fiber, and protein. Just remember that they’re also high in calories. It’s easy to lose track if you nosh on them out of the can. Instead, measure out a 1.5-ounce serving – about a handful. Enjoy them as a snack or add them to soups, salads, and other meals.
Berries
Berries take the crown for being one of the most nutrient-dense foods. These small fruits are loaded with vitamins, minerals, and antioxidants. Having just one cup of berries a day can cut blood pressure by several points and help keep your arteries soft and flexible so that blood flows efficiently.
You can get similar benefits from berry juice, but you miss out on the fiber, so stick to fresh or frozen berries.
Tomatoes
Reach for a tomato the next time you find yourself in the produce aisle. These red wonders are loaded with lycopene, a potent antioxidant shown to offer various health benefits, including lowering blood pressure.
Lycopene gives red fruits and vegetables their rich color and is a key component of the Mediterranean diet -- an eating pattern known to lower the risk of heart disease. Not only does lycopene keep blood pressure in check, but having high levels in your blood reduces bad cholesterol and lowers the risk of stroke.
Partnering with an experienced internist, like Dr. Stanley John here at Bethel Medical Associates, is the first step in taking control of your heart health. We offer heart disease screening tests and can evaluate your risk factors to guide recommendations for protecting your heart.
Preventing and managing heart disease can save your life. Call our office to schedule an appointment today, or use our online booking tool. Your heart will thank you.
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