A spread of heart healthy foods such as blueberries, dark chocolate, and pumpkin seeds in small heart shaped ramekins.

Eat More of These Foods to Reduce Blood Pressure

More and more people are suffering from high blood pressure and, more often than not, the first line of defense seems to be a prescription for medication. However, did you know there are foods that can actually lower blood pressure? The answer is, “Yes, there are!”

If you find yourself fighting high blood pressure, try incorporating as many of these foods as you can into your diet and see if it makes a difference before opting for meds. The foods are going to provide your body what it needs “naturally” to take care of the issue, rather than just treating the symptoms.

Top 13 Foods to Lower Blood Pressure:

  1. Pomegranate Juice. Proven in both long-term and short-term studies, it has the ability to lower blood pressure naturally. Patients with diabetes, carotid artery disease, and those undergoing kidney dialysis have also had successful results.
  2. Spinach. Contains awesome antioxidants and helps reduce disease-causing inflammation.
  3. Coriander. Researchers have found it to have a hypotensive effect on blood pressure.
  4. Nuts. Which are a source of “good” fats, tend to lower blood pressure as a whole, but pistachios rate at the top of the list because they can lower blood pressure even for individuals having high cholesterol.
  5. Beetroot Juice. Beetroot Juice has a more immediate hypotensive effect than cooked beets. It has also been shown to significantly reduce both systolic and diastolic blood pressure.
  6. Olive Oil. Being a “healthy fat,” you definitely want to include it into your regular diet. It is antioxidant-rich and can be used in many recipes. A study conducted in Spain found that “virgin olive oil significantly reduces the risk of cardiovascular disease clinical events.”
  7. Dark Chocolate. Studies have shown that dark chocolate lowers the risk of high blood pressure. All dark chocolates aren’t created equal, so be choosy. Your best choice would be a source high in flavonols or flavonoids which act as antioxidants, and aren’t full of sugar. Organic chocolate would be a good choice, 80%+ cacao.
  8. Flax Seed. Containing Omega-3’s, it is one of the best foods to lower blood pressure. It has even been found to lower the blood pressure in patients who have developed peripheral artery disease. Studies have shown that consumed regularly over 12 weeks, “flaxseed induced one of the most potent antihypertensive effects achieved by a dietary intervention.”
  9. Celery. Nutrients contained in celery help to keep high blood pressure in check each time you eat it. Studies have shown that cooked celery has more blood pressure-lowering potential than raw celery.
  10. Tomatoes. Contain the heart-healthy nutrient, lycopene. Tomatoes have been shown to lower high blood pressure significantly. The best results will be found with eating raw tomatoes.
  11. Purple Potatoes. Purple potatoes help lower blood pressure significantly and are loaded with antioxidants.
  12. Sesame Oil. Lowers blood pressure and helps protect against cardiac hypertrophy (thickening of heart muscle caused by high blood pressure). It has the ability to decrease sodium in the blood while increasing potassium levels.
  13. Hibiscus Tea. Contains a large number of antioxidants. Found to effectively decrease blood pressure, including in diabetic patients. Some risks to consider: consumed in high doses, it could interfere with some liver functions. Not recommended for pregnant/nursing women or patients taking certain medications, including high blood pressure medications, chloroquine and diabetic medications.

For more information, visit Dr. Axe.

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