According to the CDC, about 75 million American adults have high blood pressure, but your doctor may call it hypertension. Now, let’s put that number in perspective. That’s 1 in every 3 adults! (1) High blood pressure can be caused by many different factors, such as smoking, being overweight or obese, stress, alcohol consumption, and too much salt in the diet. (2) While many doctors prescribe medications to help lower blood pressure, there are plenty of natural remedies to manage hypertension through a healthy diet.
Natural Remedies To Lower Blood Pressure
1. Eat a Mediterranean-style Diet
First of all, if you aren’t already eating a Mediterranean diet you should. The foods are not only delicious but chock full of nutrients. This diet is high in fruits, vegetables, and healthy omega-3 fatty acids. (3) They are also commonly grain-free or low in grains. To lower blood pressure naturally, follow a Mediterranean diet with olive oil, flax seeds, and lots of fruits and vegetables.
2. Increase Your Potassium
Filling your diet with potassium-rich foods can help lower blood pressure and protect against hypertension. (4) You see, potassium helps counteract the negative effects of too much sodium in the body. To increase your potassium intake, try adding coconut water, bananas, sweet potatoes, spinach, cantaloupe, and avocado to your day.
3. Increase Your Magnesium
If you’re wondering how to lower blood pressure naturally and quickly, magnesium may be the answer. In fact, magnesium has the ability to lower blood pressure instantly by relaxing your blood vessels. (5) So fill your diet with magnesium-rich foods like spinach, pumpkin seeds, almonds, and black beans, or take 500 milligrams of magnesium each day.
4. Take CoQ10
Coenzyme Q10, or CoQ10 for short, is an essential compound of the human body. Specifically, as an antioxidant CoQ10 plays an important role in maintaining a healthy heart. (6) If you’ve ever taken blood pressure medication or medication to lower your cholesterol levels, CoQ10 is especially important. Take 200-300 milligrams of CoQ10 per day as a home remedy for high blood pressure that really works.
What Foods Are Good For High Blood Pressure?
In addition to taking the steps above, you should enhance your diet to lower blood pressure naturall. It’s important to eat a healthy, high blood pressure diet. These foods promote a healthy heart and stable blood pressure:
- High-fiber foods: Unprocessed foods that are high in fiber naturally help stabilize blood pressure. Add lots of fruits, vegetables and seeds to your diet.
- Low-sodium foods: An excess of salt in the body spikes blood pressure. Be sure to reduce your intake of sodium when following a high blood pressure diet.
- High-potassium foods: Potassium helps counteract the negative effects of sodium in the body. Eat foods such as melons, bananas and avocados.
- Omega-3 Foods: Foods that are rich in omega-3’s, such as flax seeds, chia seeds, spinach and walnuts, help reduce inflammation and maintain a healthy heart.
8 Foods That Lower Blood Pressure
1. Dark Chocolate
Could it be? Yes, chocolate can be good for heart health! But look for high-quality organic dark chocolate that contains at least 200 milligrams of cocoa phenols. These compounds can help reduce blood pressure naturally. (7)
Garlic is a powerful natural anti-inflammatory. It lowers blood pressure and relaxes the muscles by thinning the blood and preventing blockage in the blood vessels. (8)
Spinach in rich in both magnesium and folate. Both nutrients help prevent high blood pressure and cardiovascular disease.
4. Sunflower Seeds
Sunflower seeds contain potassium, magnesium and healthy fats. They are the perfect snack to help reduce cholesterol levels and promote healthy blood pressure levels. (9)
Bananas are loaded with fiber and potassium – two nutrients that support a healthy heart and lower blood pressure levels. And they happen to be very low in sodium. (10)
The compounds in tomatoes can help lower cholesterol buildup in the blood vessels. Tomatoes contain calcium, potassium, Vitamins A, C and E and lycopene. (11)
Broccoli is rich in potassium and chromium, both of which have been shown to help regulate blood sugar levels and promote a healthy weight. As we already know, this is good for blood pressure. Broccoli sprouts, in particular, helped lower blood pressure. (12)
Both cantaloupe and watermelon are rich in potassium – an important nutrient for stable blood pressure levels and a healthy heart! But watermelon has added benefits that support heart health. (13)
2. Wed MD
3. One Medical
5. Live Science
6. NCBI – PubMed
7. Science Daily