Parsley contains a variety of compounds, such as dietary carotenoids, that may help lower blood pressure. However, more human research is needed to confirm these effects. One small study of 52 participants examined the effects of celery seed extract on blood pressure.

During the 4-week study, half of the participants were given 1. The other half were given placebo capsules. Researchers noted a decrease in systolic and diastolic blood pressure in the celery group. No changes were observed in the placebo group. Researchers have suggested that compounds in celery seed extract may help lower blood pressure by acting as a natural calcium channel blocker.

In addition, celery seed is a good source of dietary fiber , which has been linked to lower blood pressure. Despite some promising results, research is limited on the effects of celery seed on blood pressure. Scientists need to conduct more human research in this area.

Some research suggests celery seeds may reduce blood pressure. This herb may be effective thanks to its fiber and action as a natural calcium channel blocker. More studies are needed. Thyme is a flavorful herb packed with numerous healthy compounds.

Rosmarinic acid is one such compound. Results from am animal study have shown that taking rosmarinic acid helped significantly reduce systolic blood pressure by inhibiting angiotensin-converting enzyme ACE.

ACE is a molecule that narrows blood vessels and raises blood pressure. Inhibiting it may lower blood pressure. Scientists need to do more research to investigate these effects in humans.

Thyme contains powerful compounds, such as rosmarinic acid, that appear to help relax blood vessels in animal studies. However, researchers need to do more studies in humans. Ginger is incredibly versatile and a staple in alternative medicine.

People have used it for centuries to improve many aspects of heart health, including circulation , cholesterol levels, and blood pressure. Human studies have shown that taking ginger supplements may reduce blood pressure. One study in more than 4, people found that those who consumed the most ginger — 2—4 grams per day — had the lowest risk of developing high blood pressure.

Ginger is flavorful and easy to incorporate into your diet with meals. Alternatively, you can purchase ginger supplements online. These are more concentrated. Cardamom is an aromatic spice with a slightly sweet, intense flavor. A week study in 20 adults that were newly diagnosed with high blood pressure found that taking 3 grams of cardamom powder daily significantly reduced blood pressure, lowering it close to the normal range.

This study was from More research is needed to better understand the impact of cardamom on blood pressure. Cardamom is simple to incorporate into your cooking or baking. Alternatively, you could take a cardamom supplement or extract under the guidance of your healthcare provider. Despite its similar name and appearance, this plant has a different origin and different chemical properties.

These compounds may stimulate blood vessels to produce nitric oxide. Nitric oxide is a chemical compound that helps blood vessels relax and dilate.

However, human studies are still limited in this area. More human studies are needed. Bacopa monnieri is an herb that grows in marshy areas in South Asia.

Practitioners of Ayurvedic medicine use it to treat various ailments, including anxiety , memory issues, and high blood pressure.

In animal studies , Bacopa monnieri helped lower both systolic and diastolic blood pressure levels by stimulating blood vessels to release nitric oxide. A week human study in 54 healthy adults looked at the effects of Bacopa monnieri on memory, anxiety, depression, and blood pressure.

While the herb improved most mental aspects, it did not affect blood pressure You can buy Bacopa monnieri from health food stores and online. Research from suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease.

A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens. Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. A review concludes that garlic in general, and specifically Kyolic garlic, can reduce:.

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring. Fermented foods are rich in probiotics , which are beneficial bacteria that may help manage blood pressure.

In , researchers analyzed data from 11, adults ages 50 or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension.

However, this did not appear to be true for men. Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a study did not find that eating salt-fermented vegetables increased the risk of high blood pressure despite the high sodium content.

Probiotic supplements are another option. Lentils provide protein and fiber, and experts say they may benefit the blood vessels of people with hypertension. A study analyzed legume intake over 3. Researchers associated higher legume consumption of 55—70 grams g daily with a lower risk of hypertension.

Legumes included lentils, peas, beans, and more. A study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension. The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.

Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis.

A trial suggests that daily pomegranate juice consumption may reduce systolic and diastolic blood pressure in people with diabetes. However, the authors stress the need for further research. A review of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure.

People can consume pomegranates whole or as juice. When buying prepackaged pomegranate juice, check to ensure that there is no added sugar. Cinnamon may help reduce blood pressure by a modest amount, according to a review.

The authors found that consuming up to 2 g of cinnamon daily for 8 weeks or more reduced blood pressure in people with a body mass index BMI of 30 or more. Several studies have found that eating nuts of various types can help manage hypertension.

A study suggests regular walnut consumption reduces systolic blood pressure in older adults with mind hypertension.

A cross-sectional study also suggests that moderate nut consumption, 55— g daily, may help to manage hypertension in children. People should not consume nuts if they have a nut allergy. In a study , people consumed ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.

The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect. The AHA recommends consuming 2 servings of 3 ounces oz of oily fish per week, as it may lower the risk of cardiovascular disease.

A research report by the AHA suggests that consuming around 3 g of omega-3 fatty acids daily may help to reduce blood pressure. These are in fatty fish, such as salmon or tuna, or fish supplements. Some fish contain mercury, and people should check the latest Food and Drug Administration FDA guidelines to ensure they do not consume too much.

They can also visit this website to check which fish is currently sustainable. Tomato contains lycopene, an antioxidant that may be beneficial for heart health. A review found that consuming tomato extract can significantly lower systolic blood pressure in people with or without hypertension.

However, including other forms of tomatoes in the diet did not produce the same results. Other researchers have found that high doses of lycopene reduced systolic blood pressure while lower levels did not. Decreasing salt intake can benefit the heart and reduce blood pressure in people with hypertension.

The USDA recommends limiting sodium intake to 2. Although moderate coffee consumption may benefit heart health, high coffee consumption can increase blood pressure and the risk of certain complications in people with hypertension.

A study found that high coffee consumption increased the risk of death due to cardiovascular disease in people with severe hypertension.

Regular alcohol consumption can significantly increase the risk of high blood pressure. According to a review , even moderate consumption can cause high blood pressure in females.

The AHA recommends limiting alcohol consumption to no more than 2 drinks per day for males and 1 for females. The serving size of 1 alcoholic drink is:. Processed foods may contain added salt and harmful fats. A study found that people with a high consumption of processed foods were more likely to have high blood pressure.

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