How can you lower your blood pressure fast? What foods help?

No matter their age or nationality, every person is susceptible to high blood pressure. It affects men and women equally, and people of all races who live in developed countries are at risk. However, some people are at higher risk for high blood pressure, including those with a family history of the disease.

Medications are often the first line of defense for lowering high blood pressure, but they can have unwanted side effects. A diet containing foods rich in potassium, calcium and magnesium can be helpful in lowering blood pressure.


Best food to help lower your blood pressure

1 ) Citrus Foods

Citrus fruits are rich in antioxidants.  (Image via Pexels/Tara Winstead)
Citrus fruits are rich in antioxidants. (Image via Pexels/Tara Winstead)

Grapefruits, oranges, and lemons are packed with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing risk factors for heart disease, including high blood pressure.

Drinking orange and grapefruit juice has been found in studies to help lower blood pressure. However, these juices may interfere with common blood pressure medications, so consult your doctor before starting the new diet.


2) Salmon and other oily fish

Salmon is an excellent source of omega-3s.  (Image via Pexels/Krisztina Papp)
Salmon is an excellent source of omega-3s. (Image via Pexels/Krisztina Papp)

Salmon, as well as many other fatty fish like sardines, mackerel and anchovies, are excellent sources of omega-3 fatty acids. These fats have been linked to lowering blood pressure levels by reducing inflammation and decreasing levels of blood vessel constricting compounds in the body called oxylipins.


3) Pumpkin seeds

Pumpkin seeds are used as a natural remedy for high blood pressure.  (Image via Pexels/Anna Tarazevich)
Pumpkin seeds are used as a natural remedy for high blood pressure. (Image via Pexels/Anna Tarazevich)

Pumpkin seeds are tiny, but they are a concentrated source of nutrients that help control blood pressure. They contain magnesium, potassium and arginine, which is an amino acid necessary for the production of nitric oxide which relaxes blood vessels and reduces blood pressure.

Pumpkin seed oil has also been used as a natural remedy for high blood pressure. In one study, supplementation with 3 grams of pumpkin seed oil daily for 6 weeks resulted in significant reductions in SBP, compared to a placebo group.


4) Broccoli

Broccoli contains a wide variety of antioxidants.  (Image via Pexels/Coming Soon Chats)
Broccoli contains a wide variety of antioxidants. (Image via Pexels/Coming Soon Chats)

If you eat broccoli regularly, your cardiovascular system will thank you. Including cruciferous vegetables in your diet can help lower your blood pressure. Broccoli contains a range of flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing nitric oxide production in the body.

According to one study, those who ate the most broccoli were about 10% less likely to suffer from high blood pressure than those who ate it less than once a month.


5) Berries

Berries help lower your blood pressure.  (Image via Pexels/Anastasiia Petrova)
Berries help lower your blood pressure. (Image via Pexels/Anastasiia Petrova)

Berries are delicious and can help lower your blood pressure. Some berries contain anthocyanins, pigments that give berries their color. Pigments can reduce the production of molecules that narrow arteries and restrict blood flow.

Blueberries, raspberries, aronia berries, blackberries, and strawberries are just a few of the many types of berries known to help lower blood pressure.


6) Chia and flax seeds

Eating chia & flax seeds can also help regulate your BP.  (Image via Pexels/Castoryl Stock)
Eating chia and flax seeds can also help regulate your BP. (Image via Pexels/Castoryl Stock)

Chia and flax seeds are tiny seeds packed with minerals like potassium, magnesium, and fiber that are important for regulating blood pressure. A small study found that supplementing with 35 grams of chia seed flour daily helped lower blood pressure in both medicated and non-medicated people compared to those taking a placebo.

Additionally, results from a review of 11 studies suggest that consuming flaxseeds may help lower blood pressure, especially when eaten in their whole seed form for 12 weeks or longer.


7) Carrots

Carrots reduce inflammation and relax blood vessels.  (Image via Pexels/Mali Maeder)
Carrots reduce inflammation and relax blood vessels. (Image via Pexels/Mali Maeder)

Carrots are perhaps one of the most versatile vegetables on the planet. They can be eaten raw or cooked, and they can be blended into smoothies or used to top soups. They are an excellent source of phenolics, chemical compounds that may have important cardiovascular benefits.

Eating raw carrots can help lower blood pressure by relaxing blood vessels and reducing inflammation. One study found that women who ate raw carrots had significantly lower systolic blood pressure (the top number in the reading) than women who did not eat raw carrots.


8) Herbs and spices

Regular use of herbs & spices in your diet helps lower blood pressure.  (Image via Pexels/Pixabay)
Regular use of herbs and spices in your diet helps lower blood pressure. (Image via Pexels/Pixabay)

Certain herbs and spices contain powerful compounds that can help lower blood pressure. Celery seeds, coriander, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are some of the herbs and spices that control blood pressure.


Conclusion

High blood pressure, or hypertension, can have many different causes and symptoms. Exercising and eating a healthy, balanced diet are two of the most effective ways to lower blood pressure naturally.

Eating fruits, vegetables, beans, fish, whole grains, and certain other foods can help lower your blood pressure. In addition to your diet, you can use natural supplements to better regulate your blood pressure.


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