10 Foods to Eat to Lower Blood Pressure Some Helpful Tips for You

10 Foods to Eat to Lower Blood Pressure: Some Helpful Tips for You


Healthy diet is essential for a healthy lifestyle. To maintain good health, a good eating manner is very important in our daily life. 

What type of food you take has a great effect on your blood pressure also. High blood pressure is a common issue in today’s world. If you want to lower your blood pressure then only medicine dependency is not a smart decision. You must know about certain natural foods which are available in your mother country to keep your heart healthy. 

In this article we are going to have some information on 10 foods to eat to lower blood pressure.


Before Going to Know About 10 Foods to Eat to Lower Blood Pressure Let’s Know the Definition of Blood Pressure: 

Heart is the blood pumping machine. Our heart pumps blood all around the body. 

Heart applies a certain force on arteries while pumping blood. This pressure is called blood pressure. 

Blood pressure is of two types- systolic pressure and diastolic pressure.


What is High Blood Pressure ? 

When blood pressure rises to 140/90 mm(Hg) or above then it is called high blood pressure. It is also called hypertension. 

Generally it is considered that normal or ideal blood pressure should be between 90/60 mm(Hg) and 120/80 mm(Hg).


Causes for High Blood Pressure:  

# It can happen because of taking food high in salt, fat and cholesterol. 

# Kidney and hormone problems, diabetes and other chronic diseases can cause HBP.

# Sometimes genetics is also responsible for HBP. If parents or other close relatives have high blood pressure then it can pass to the next generation. 

# Lack of workouts, exercises or physical activities can cause HBP.

# Obesity or being overweight is one of the main causes for HBP.

# Some birth control pills and other allopathic medicines can cause HBP.

# Drinking too much alcohol is responsible for HBP. 

# Smoking is a bad habit to cause HBP. 

# Stress, tension, depression, anxiety- these are some common mental factors today to cause HBP.


Side Effects of High Blood Pressure: 

 * Severe headache.

* Bleeding of nose.

* Vision problem.

* Chest pain.

* Breathing problem.

* Irregular heartbeat.

* Blood in urine.


10 Foods to Eat to Lower Blood Pressure: 

Maintaining a healthy diet chart has a great impact on lowering blood pressure. If you want to keep your blood pressure normal then you have to avoid salty and sugary foods, highly saturated foods, drinking alcohol and smoking. 

Besides this, you should eat plenty of green vegetables, fruits, lean protein and whole grains. This suggestion is given according to the recommendation of American Heart Association. 

Now let’s have a look on that special 10 foods to eat to lower blood pressure-

1) Lemon:

Lemon is one of the best foods to lower blood pressure. It softens the blood vessels and makes them flexible. Lemon juice contains vitamin C. This vitamin acts as an antioxidant and removes free radicals from the body. 

Drink a glass full of lemon water every morning and see the benefits! 


2) Blackberry: 

One of the causes to higher blood pressure is the existence of excessive adrenaline hormones in blood. In that case blackberry is super to reduce the hormonal level.

This fruit contains manganese. Manganese is a mineral which has the ability to reduce adrenaline and keep the pressure normal.  

Consuming 20 blackberries per day is enough to maintain a healthy blood pressure level.


3) Watermelon:

A study by Florida State University, published in the American Journal of Hypertension, found that watermelon could significantly reduce blood pressure and could save one’s life! Watermelon contains a special amino acid named citrulline. Citrulline can help to manage high blood pressure. 

When this amino acid enters the body, it produces nitric oxide. Nitric oxide is a gas which relaxes blood vessels and makes the arteries flexible. As a result, blood flows smoothly and blood pressure is lowered. 

You can drink four cups of watermelon juice per day to keep your heart healthy. 


4) Garlic: 

You can jump to garlic! It contains some organosulfur compounds like allicin, diallyl sulfide, ajoene, cysteine, alliin and also nitric oxide. These active compounds can reduce blood pressure.

Garlic also improves cholesterol levels and lowers the risk of heart attack. 

You can take a piece of raw garlic daily. Or you can also consume garlic in the form of supplement, pill or powder.


5) Drumstick: 

Drumstick is a familiar herb in Bangladesh. It is a good source of iron, beta carotene, potassium and calcium. It also contains nine essential amino acids. These acids make it a source of complete protein.

Drumstick is effective at lowering blood pressure. 

You can eat drumstick leaves fresh, dried or cooked.  


6) Bitter Gourd: 

The juice of bitter gourd contains many important nutrients like iron, magnesium, potassium, calcium and vitamins including vitamin C. It also contains dietary fibers. 

It is good for lowering the systolic blood pressure. Lowering this type of blood pressure is necessary to lower high blood pressure. Excessive sodium in the body can cause high blood pressure. Bitter gourd is rich in potassium which can absorb excessive sodium. 

You can use salt to remove the bitterness of bitter gourd and can drink one glass of juice daily in the morning.


7) Spinach: 

Spinach is a rich source of lutein which prompts the blood vessels to relax and brings down blood pressure level. 

It also contains a good amount of magnesium which is beneficial for maintaining the blood pressure level. 

You can keep spinach as a green leafy vegetable in your daily diet.  


8) Skimmed Milk: 

Skimmed milk is an excellent source of calcium. It is low in fat. Both the elements are important to lower blood pressure. 

Drinking a glass of low-fat milk daily can reduce 15% risk for cardiovascular disease. If you don’t like milk then you can also use yogurt.


9) Honey: 

Honey is a natural substance that can reduce blood pressure. It contains some antioxidant compounds that have been linked to lower blood pressure. It is better to use honey instead of sugar. 

You can add a teaspoon of honey and 5 to 10 drops of lemon juice to a cup of hot water. Drink it early in the morning before breakfast. It will help to reduce cholesterol and will also help to regulate blood pressure. 


10) Apple Cider Vinegar: 

Apple cider vinegar is an ancient food. It was used for medical treatment thousands of years ago. The father of medical science Hippocrates used it for wound care. In the 10th century it was used with sulfur as a hand wash to prevent infection.

Nowadays it is proved that apple cider vinegar can control blood pressure. It contains an enzyme named renin which causes blood pressure to reduce. 

You can mix apple cider vinegar with some drops of honey in a glass of water and drink it in the morning.


Final Verdict: 

So these are the 10 foods to eat to lower blood pressure. Prevention is better than cure. We know that but don’t implement it in our daily life. That’s why so many diseases are caused and we used to get sick. 

From nature we can get the best resources to keep us healthy without any side effects. So eat natural foods, keep your heart strong and lower blood pressure to maintain a healthy lifestyle. Best of luck!


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Do you have a high blood pressure? Are you searching some contents to know about the healthy food habit to maintain normal blood pressure? Then this content provides you 10 foods to eat to lower blood pressure. 

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