High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking. Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet. Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Find out how to cut down on salt Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat 5 portions of fruit and vegetables every day. Find out how to get your 5 A Day Regularly drinking too much alcohol can raise your blood pressure over time. Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure: Find out how many units are in your favourite drink and get tips on cutting down. Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight
with the BMI healthy weight calculator If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health. Get advice on losing weight safely Being active and taking regular
exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure. Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Physical activity can include anything from sport to walking and gardening. Drinking more than 4 cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down. It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or
only source of fluid. Stop smokingSmoking does not directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke. Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased. Get help to stop smoking Page last reviewed: 23 October 2019 When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health. “The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes. Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure. In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist. That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure. 1 Low-fat or fat-free yogurt Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. Feller adds that potassium, protein, vitamins, and minerals from yogurt are great compliments to your diet as well. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day. Try it: For a burst of morning energy, mix a cup of low-fat Greek yogurt with granola, almond slivers, and berries for an extra heart-healthy boost. Stock up on these best yogurt brands and give it a try on this Tomato Toast with Mint Yogurt and Sumac Vinaigrette. Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That's about nine percent of the recommended daily intake. Prest notes that potassium is great for blood pressure management and research has shown diets low in potassium are associated with higher blood pressure. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad. Try it: Try them sliced with your breakfast, like these Peanut Butter-Banana Pancakes Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure. Try it: Add blueberries and other berries to your morning
oatmeal and salads for lunch, or make them
your dessert after dinner. Check out these creative and delicious ways to eat more berries for more inspiration, or five into this decadent
Blueberry Smoothie Bowl. Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, Bland says. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches. Try it: If you want to sneak greens into a flavorful meal, try this Roasted Chicken and Potatoes With Kale. Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn't added sugar. Try it: Enjoy beets in a salad (like this Swiss Chard and Beets Salad), soup, or slaw 6 Eat Your Way to a Healthy Heart! Discover how you can help lower cholesterol, improve blood pressure and boost your heart health with 28 days of delicious menus. SHOP NOW According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don't recommend using garlic supplements since there is limited research on their effectiveness for hypertension. Try it: Make your own
garlic spread by sprinkling olive oil on a full head of garlic, and then baking it in the oven until it’s brown and soft. Cut off the top layer of the garlic head and it yields a creamy and buttery texture. Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too. Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make sweet potatoes the star with this Sweet Potato with Shredded Salad. High-fiber whole grains, especially oatmeal, have been linked to lowering the
risk of cardiovascular disease , can help with
weight loss, and may help to lower your cholesterol.
Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner Try it: These overnight oats recipes will come in handy for super busy mornings. Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, says Bland. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure. Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this honey-spiced salmon with quinoa or try one of our best salmon recipes. Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake. Try
it: Enjoy avocado toast in a salad like this
Salmon Salad with Green Goddess Dressing, or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper. There is a reason quinoa is a super grain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger. Try it: Add quinoa to your salads, turn it into a cold "cereal" for breakfast, baked it into these Berry-Quinoa Muffins, or use it as a base for veggie burgers. 14 Peaches and nectarines Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium. Try it:
Eat these sweet fruits as a snack like this Nectarine Bruschetta, blend them into smoothies, add them to salads, or grill them to caramelize their sweetness, like these
Peaches with Honey and Pistachios. Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice. Try it: Chop some kiwi up and sprinkle them over a yogurt parfait. Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making them a healthy snack with hummus. Try it: If your peppers going bad in the fridge, blend them into a
Roasted Red Pepper Dip, broil them with some olive oil, or add them to scrambled eggs or a
stir-fry. 17 Unsalted pumpkin seeds Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees. Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner. Good news for all chocolate lovers: According to a
May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of
cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function. Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard. It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure. Try it: Add the juicy seeds to your favorite dishes, like this Cinnamon-Spiked Rice. When you're buying pomegranate juice, just make sure it has no sugar added. We like POM Wonderful 100% Pomegranate Juice. Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure—especially among women. Make olive oil your go-to oil when cooking and new research says replacing butter with olive oil may reduce your risk of disease and death. “The recommendation is to stay away from fats that solidify at room temperature,” Bland says. “When they get incorporated into your diet, they can increase the risk for high blood pressure.” Try it: Use olive oil in these super-simple
salad dressings you can make at home. Sara Shulman Contributor Sarah is a Florida-based freelance writer and personal trainer whose work has appeared in Business Insider, Well + Good, Men's Fitness, TripSavvy, and more. Arielle Weg Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. What food lowers blood pressure quickly?Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .
How can I get my blood pressure lower quickly?Relax!. Losing excess weight.. Quitting smoking.. Reducing alcohol and caffeine intake.. Prioritizing sleep.. Avoiding stressful situations, if possible.. Eating less sodium, sugar, refined carbohydrates and processed foods.. Regularly engaging in low-impact exercise (about 30 minutes every day). |
What foods are good to lower your blood pressure
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