Looking for foods that lower blood pressure? What about foods that will not only help bring those numbers down but give you that beautiful youthful glow in process; interested? 18 such foods that lowers blood pressure are listed in this article.
Let’s start with one of my favorite:
#1. Low Fat Yogurt – Centuries Long Reputation as a Health Enhancer
Low fat yogurt can reduce your chances of developing high blood pressure.
Do you know that honey and yogurt were called “Foods of the Gods” by Egyptians? Oh yes! Yogurt is great for you; it is loaded with vital nutrients (vitamins and minerals). I love yogurt; it is one of the first things I grab while grocery shopping – it is delicious!
Yogurt and your blood pressure: Low fat yogurt was on the news recently (Yahoo! News and US news) as an effective way to lower blood pressure. A 15-year long study established that those that consume low fat yogurt frequently are significantly less likely to develop hypertension than those that consume it scarcely.
Low fat yogurt possesses age-defying properties. Because of its rich calcium content, it helps strengthen your bones, helping you stay clear of things like osteoporosis.
Recommended amount of low fat yogurt: About six ounces of yogurt every three days was ok.
Some brands are better than others. The Greek yogurt (supplemented with probiotics) is a great way to go apparently. It has about double the protein, half the sugar and less lactose compared to regular yogurt. Fat-free, plain yogurt with “live active cultures” are recommended, as well.
Also Read: Kefir Vs Yogurt
#2. Blueberries – If You don’t Eat These Often, You Might Want to Start
Blueberries are a great food I highly recommend: Cholesterol/trans fat/ saturated fat FREE blueberries are a rich source of all sorts of nutrients.
They are loaded with vitamins and minerals especially the vitamin C and K and manganese (24%, 36 % and 25%DV respectively are obtainable from 1 cup of raw blueberries~148.0g). They are high in dietary fiber (14% DV per 1 cup of raw blueberries). Of foods that lower blood pressure, I believe blueberries are the more expensive; again I might be wrong.
Blueberries are an age-defying food because they are a significant source of Vitamin C and K as well as a great source of antioxidants – all of which are great for your skin and brain function.
Blueberries are great for your blood pressure – A recent study publicized on NBC News established that blueberries might reduce the risk of developing blood pressure. Their antihypertensive properties have been linked to their high content of anthocyanins.
#3. Dark Chocolate
Dark chocolate should be a part of your every day diet. Tons of health benefits.
I love chocolate; it’s so sweet, delicate and delicious! The best part is there are tons of excuses to eat it every single day – heaven on earth! :).
Health benefits associated with dark chocolate include the lowering of bad cholesterol levels, the rising of good cholesterol levels, the lowering of blood pressure, and protection against cardiovascular illnesses, just to name a few.
Concerning how much chocolate you can have daily – Is there a limit? – unfortunately yes because of possible weight gain effects. One ounce of dark chocolate per day is the amount recommended. Note that the healthiest type of chocolate is that which is known as DARK chocolate. Look for those with at least 70% of cocoa.
#4. Wild Salmon
Salmon is another food which is great for your blood pressure – it is loaded with omega-3 fatty acids which increased intake The American Heart Association highly recommends. The beneficial effects of omega-3 fatty acids on blood pressure have been documented by scientists for decades.
This is one of the most delicious foods that lower blood pressure. Salmon is also great for your joints, eyes, heart, brain, and skin. Salmon also possesses anti-aging properties; below are 3 possible explanations: Salmon possesses high concentrations of DMAE; this is a substance that protects cell membranes and prevents premature aging.
This fish also contains high concentration of omega-3 fatty acids, a key player in cellular regeneration. Finally, it has been established that eating salmon helps your body regenerate collagen.
Recommended amount? The American Heart Association recommends eating up to 12 ounces of fatty fish per week. When it comes to omega-3 fatty acids, note that according to webMD, fish oil pills are not recommended.
#5. Strawberries – Your Ally for Great Nails and Hair, Ladies
Strawberries lowers blood pressure and is great for your hair and nails.
Do you know that among other things, becoming a strawberries-lover will give you great nails and hair? These fruits are loaded with biotin.
Strawberries possess age-defying properties – among other things, these fruits are an excellent source of vitamin C and fiber. Vitamin C possesses antioxidants and anti-inflammatory properties and thus protects you from premature aging caused by free radicals. This vitamin also encourages your body to produce a molecule that gives you that healthy and beautiful glow: collagen.
Strawberries and high blood pressure – Berries in general are an excellent weapon to fight high blood pressure. Strawberries, raspberries, or even cranberries are all loaded with anthocyanins. There is a growing body of evidence pointing to the fact that these molecules are one of our best allies against high blood pressure.
Strawberries possess several other health benefits as a frequent consumption is great for your eyes, brain, joints, heart, etc….
Berries are among the best foods that lower blood pressure.
#6. Pistachios
Pistachio are great for your blood pressure. You should try some
Pistachio a great food: raw, they are a cholesterol free food and a great source of potassium, dietary fiber, vitamin B6, thiamin, manganese, copper and iron (a cup of raw pistachio nuts contains 36% ,51%, 105%, 71% ,74%, 80% ,28%, and 37% respectively of what you need daily as part of a healthy diet (%DV). Its down side? It is rich in fat as well.
This is a great food to lower blood pressure.
Pistachio and blood pressure: A recent study conducted at the Pennsylvania State University on human subjects established the beneficial role pistachio consumption could have on blood pressure. As part of this study, pistachio was given to human subjects (healthy, non-smoking men and women with elevated cholesterol and normal blood pressure) – as a result a decrease in systolic blood pressure and heart rate during acute stress was noted.
Recommended amount? It is relative. Simply remember that overall you should exceed certain daily values preset for carbs, fat, protein, vitamins …For the study mentioned above the optimum effect was noted for those that received 1.5 oz per day.
#7. Whey Protein Containing Beverages Might be Good After All
Add some whey proteins to your beverage – it is good for your blood pressure – stay within limits though
Whey protein anti-aging properties. This is one of the best foods to boost your level of glutathione production; as you age your body becomes less and less able to produce this important molecule. Glutathione is one of the most powerful antioxidants found in your body.
Antioxidants protect your body from free radicals; you can think of free radicals as small “dangerous” molecules produced in your cells that can bind and destroy things in the cells causing all sorts of illnesses. Antioxidants act by neutralizing them. It is also believed that increasing your glutathione levels might slow the aging process down by stopping telomere shortening.
Whey protein and your blood pressure– A study conducted by scientists from Washington State University, then published in the International Dairy Journal, showed that whey protein containing beverages (~28grams) might have a lowering effect of the blood pressure in people with high blood pressure. It is, however, important to note that long-term, excessive intake of whey protein is not recommended.
#8. Barramundi
Barramundi is better than salmon when it comes to omega-3 fatty acids – try some it is great for your blood pressure.
Barramundi is among foods that lower blood pressure. Personally I have never eaten this fish. Oh well, maybe I have without realizing it. I am one of those people who eat whatever everybody is eating – Hey, don’t go on calling me names!
It has very low levels of toxin. According to reports, it is common in restaurants in the US. Many prefer it to salmon for it has about half the amount of calories while having an equal amount of omega-3 fatty acids (600 to 800 mg/5 oz).
With that much omega-3, which The American Heart Association highly recommends, the effect on your blood pressure will be great.
#9. Oats and Whole-Grains
Protect your family and yourself from hypertension by including oats and whole grains in your diet.
Among foods for high blood pressure, whole grains are among the most acclaimed and studied. I personally love oatmeal; it is not the tastiest food in the world but just reminding myself of all the good it can do to my body is motivation enough.
Whole grains/oatmeal do wonders to your blood pressure and it is easy to understand why. Unprocessed, oatmeal is cholesterol free and barely contains any sodium.
It is loaded with minerals and proteins. A cup of that stuff, alone, gives you 41% of the iron you need daily, 69% of the magnesium, 19% of the potassium, 383% of the manganese (more than enough) and 53% of the protein. It is unfortunately rich in carbs too, but if you ask me, the benefits probably outweigh the risks.
Whole grains are among the best foods for high blood pressure in men.
Whole grains possess anti-aging properties. They help your body maintain muscle mass which, as you probably know, decreases naturally with age.
Recommendations amount? about a serving or more per day. Healthy-wise the more the merrier.
#10. Red Wine
When it comes to our health red wine types/brands are not equal
Let’s talk about red wine, one of the most controversial foods that lower blood pressure.
“Is drinking wine good for us or not?!” Well yes, and there are even scientific data to back this BUT we must stay within certain limits: one drink per day for women and 2 for men is enough. There is another important “but“.
Red wine and blood pressure: even though it is a fact that moderate daily amounts of red wine are great for men’s (an women) blood pressure, note that this only applies to non alcoholic beverages – these were the findings of scientists at the Hospital Clinic of Barcelona. A blood pressure lowering effect was not noted with alcoholic red wine (CBS News).
Red wine possesses anti-aging properties; this is attributable to a potent antioxidant that it contains, namely, resveratrol. This molecule has been scientifically proven to protect our hearts and brains.
As a general rule of thumb, antioxidant containing foods possess great anti-aging and anti-inflammatory properties. Resveratrol is believed to help the elderly with balance, as well.
#11. Spinach
Nothing like spinach to lower your blood pressure and look good doing it.
Spinach is another great food to lower blood pressure.
It possesses anti-aging properties. Spinach is without a doubt one of my favorite foods. It is low in saturated fat/ cholesterol and loaded with so called anti-aging vitamins (C, E, K) among others; plus it contains plenty of minerals.
It is a great source of dietary fiber and proteins. It is also a great source of lutein. The later is known to possess anti-aging properties.
Spinach is great for your blood pressure for it is a significant source of potassium and magnesium. Of foods that lower blood pressure, this is my favorite during lunch time: have you ever tasted a subway spinach salad? They are delicious.
#12. Cinnamon
Suffering from diabetes and hypertension? Adding some cinnamon to your food daily might help bring those numbers down!
Cinnamon is great for our health. For one, it is a great food to lower blood pressure. Personally, I have never been a fan; can’t stand the smell for some reason but people love it.
Cinnamon and high blood pressure. If you are suffering from diabetes and high blood pressure, here is some good news for you. There are scientific evidence pointing to the fact that cinnamon might be great for your blood pressure.
The recommended amount to achieve this result is about half a teaspoon taken on a daily basis.
Cinnamon possesses anti-aging properties. Researchers established that in addition to lowering blood sugar level, combating the metabolic syndrome and obesity, cinnamon extracts could actually promote collagen synthesis in skin. It contains powerful antioxidants.
Recommended amount? Sprinkling about 1/4 teaspoon on your foods daily is recommended.
#13. Turmeric (Curcumin) – Next Yime You Dine out, You Might Want To Go Indian
Turmeric is great for your blood pressure – go Indian the next time you dine out.
Turmeric (Curcumin) possesses anti-aging properties. Used as a spice in Asian cuisine for centuries, curcumin, which is used as a coloring and flavoring agent, might be great for our health.
It is considered by many as a “super spice”. It possesses anti-Inflammatory, anti-oxidants and anti-aging properties.
Turmeric (Curcumin) health benefits – Scientists have established that among other things, it can decrease proteinuria and the systolic blood pressure in people suffering from renal disease.
Researchers from Louisiana State University also established that it might have some anti-cancer properties.
#14. Sweet Potatoes
Among foods that lower blood pressure this is another one of my favorites, delicious, easy to cook. I just love them!
If you are one of those that simply can’t stay away from sweet/sugary things, only to regret eating them as soon as you’re done, making sure you always have some sweet potatoes in the house might be a great way to go. I love them boiled and hot – delicious!!
Sweet potatoes and high blood pressure. Sweet potatoes are one of the healthiest foods out there (an added bonus).
They are very rich in potassium which helps your body flush excess sodium.
Sweet potatoes possesses anti-aging properties. They contain a compound that helps your body make more collagen, a must have molecule that gives you great skin. Sweet potatoes also contain lycopene, an anti-aging molecule that protects your skin from UV damage – Enjoy!
#15. Green Tea
3 cups of green tea daily slow down the aging process and protects against hypertension.
Who hasn’t heard of green tea. there are hundreds of claims out there, most of which are true as they are supported by scientific evidence (anti-cancer, weight loss, heart disease, arthritis, bone health…).
Green tea and high blood pressure. Even though there are a lot of controversies on the subject, it is important to point out that a recent study (china) established that drinking green tea daily can significantly (50%) reduce your risk of ever developing this deadly illness.
Must Read: Green Tea Vs Black Tea
Green tea possesses anti-aging properties. Frequent consumption of green tea will have a great effect on you skin. Green tea is loaded with anti-oxidants which are small molecules that protect your skin from free radicals.
Recommended amounts? Chinese researchers discovered that drinking ~ 3 cups of green tea per day might slow down the aging process.
#16. Watermelon – Summer’s Health Enhancer!
Watermelon, the summer’s health enhancer
I love watermelon! It is so watery, juicy, naturally sweetened, and has a way of filling me up. Moreover, do you know it has tons of health benefits, among which is helping you maintain a healthy weight? It is low in calories, high in fiber, and all sort of nutrients.
It also helps you keep your blood pressure on check and protect your skin from aging.
It is rich in a potent antioxidant known as lycopene which is good at fighting the signs of aging such as those nasty wrinkles.
Recommended for consumption? According to Ehow, a quarter of a whole fruit every day during the summer is great; you can eat it as is or make smoothies.
#17. Garlic – The Miracle Spice
Of foods that lower blood pressure, this is the one with the highest number of medical claims I think.
Garlic health benefits – I have always wondered how something this small and that tastes and smells so bad can be so good for us.
When you come to think of it, garlic is like a pill packaged by Mother Nature herself. For those that suffer from high blood pressure or have several risk factors, taking 1-3 cloves every day as a regular pill can do wonders.
In some countries like Japan and China, it is officially classified as medicine. It can also lower your bad cholesterol and help you fight signs of aging.
Recommendations – Garlic is the one spice I never leave out whenever I cook. I might not like the smell or taste, but this is one of those things you need to find a way around.
Note that for optimum effects, eating it raw is advisable – many mixed it with milk or anything of the like. It comes as pills also. Take about 1-3 cloves per day to fight high blood pressure. As a general rule of thumb the more the merrier.
#18. Avocado
Avocado is one of the most delicious foods that lower blood pressure. Even though eating huge amounts might not be advisable because of possible effects on weight, avocado is one of those things you need to add to your diet a couple of times per week. I love avocado.
Have you ever tried it with French bread? if not, please do. It is delicious!!
Avocado health benefits – Avocado is loaded with all sorts of nutrients.
Avocado also possesses anti-aging abilities: it is loaded with potassium, vitamin C, and vitamins K and E, all of which are known for their anti-aging potential.
Avocado is great for your blood pressure because it is one of the richest sources of potassium and of omega-3 fatty acids scientifically proven as effective at helping manage or prevent high blood pressure.
That’s it for our listing of age-defying foods that lower blood pressure.
Thanks for reading. If we missed anything or if you would like to add some more age defying foods that lowers blood pressure as well, you are welcome. We would love to hear from you. Don’t forget to share it in your social profiles too..
Excellent blog post. I absolutely appreciate this website.
Continue the good work!
Thanks Grover Dawson,
I really appreciate your feedback. Keep visiting for more such exciting and helpful posts.
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