A study also showed that among people with high blood pressure, having a serving of yogurt per day was linked with lower SBP levels. No effects were found for people with blood pressure in the typical levels The researchers suggest that increasing daily yogurt consumption by one level was linked with a 1.

For example, increasing the daily amount of yogurt you eat from 2 to 4 times per week to 5 to 6 times per week may benefit people with high blood pressure Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax Some herbs and spices that may help lower blood pressure according to results from animal and human research include 34 , 35 , 36 :.

More recently, a study on 71 people with risk factors for heart disease found that seasoning foods with 6.

Potatoes have several plant-based compounds that could be useful in managing blood pressure levels. A baked medium potato grams with the skin contains milligrams of potassium. A study fed 30 adults at high risk for or with high blood pressure four possible diets, including one diet with 1, milligrams of potassium from potatoes boiled, baked, pan-heated , for 17 days.

At the end of the study, the researchers concluded that the diet with potatoes reduced SBP as part of an overall healthy diet providing roughly 3, milligrams of potassium per day Kiwifruit is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium They also provide various plant-based polyphenol and antioxidant compounds.

A study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2. Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure.

Lean animal proteins might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:. An older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified DASH Dietary Approaches to Stop Hypertension diet for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure.

Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs.

The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure. But, having a diet rich in foods with certain nutrients like potassium may help lower or maintain healthy blood pressure over the long term.

Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains. Water can help you meet your daily hydration needs.

Bananas are a source of potassium , a mineral involved in maintaining blood pressure. A diet with potassium-rich foods may help lower blood pressure.

If you have high blood pressure, consider significantly limiting or avoiding foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options. Along with other lifestyle modifications, a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.

If you have high blood pressure levels or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help. It may be best to speak with a doctor or registered dietitian before making significant changes to your eating plan.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. Fruit provides important nutrients for heart health , including fiber, potassium and antioxidants.

However, there are specific fruits that can help steady or lower blood pressure, thanks to their nutritional properties. We talked to the cardiologist about four he recommends to target high blood pressure. When we mentioned potassium being a heart-healthy nutrient, you were probably thinking that bananas would make this list—and you would be right.

Sabgir is so pro-avocado, he even partnered with Avocados - Love One Today to promote their health benefits. We may love avocado just as much as Sabgir, and we especially love it on toasts and as the base for guacamole.

Whether you prefer raspberries, blueberries or blackberries, berries may help with high blood pressure, according to the doctor. The furry fruit rounds out the list, thanks to its heart-healthy vitamins. As the research notes, kiwi also has potassium, which could factor into its effects.

Cut open a kiwi and enjoy it on its own or beside a meal—or top slices with chocolate and pistachios for a healthier dessert to end your day on a high note. Use limited data to select advertising. Create profiles for personalised advertising.

Use profiles to select personalised advertising. 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.

Learn 50 foods to avoid if a person has high blood pressure. As well as dietary measures, the AHA recommends the following tips for lowering blood pressure:. Learn 15 natural ways to lower blood pressure.

There is no way to lower blood pressure quickly at home. However, a person can follow a plan of diet, exercise, and possibly medication to lower their blood pressure over time.

According to a small study , drinking more water each day may lower blood pressure, but more research is necessary. If several readings show levels are higher than this, a person may wish to seek guidance from a doctor. Here, read our blood pressure chart. No single food can quickly lower blood pressure.

However, some foods may help a person lower their blood pressure in general. These include anthocyanin-rich berries , bananas and other foods containing potassium, beetroot juice and beets, leafy green vegetables , and more.

Natural methods of lowering blood pressure include getting enough physical activity, limiting alcohol intake, managing stress, avoiding smoking, and maintaining a moderate weight.

Consuming a heart-healthy diet is also important. However, if a person needs to lower their blood pressure quickly in an emergency situation, they may need to take medication. It is important to visit the ER for treatment.

Learn more about natural ways to lower blood pressure. Fruits that can help lower blood pressure in the long term include strawberries, blueberries, bananas, watermelon , and kiwis.

Drinking pomegranate juice may also help.

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Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Sign me up. McDonough explored the link between blood pressure and dietary sodium, potassium and the sodium-potassium ratio in a review article in the April issue of the American Journal of Physiology — Endocrinology and Metabolism.

The review looked at population, interventional and molecular mechanism studies that investigated the effects of dietary sodium and potassium on hypertension. Interventional studies with potassium supplementation also suggested that potassium provides a direct benefit. McDonough reviewed recent studies in rodent models, from her own lab and others, to illustrate the mechanisms for potassium benefit.

These studies indicated that the body does a balancing act that uses sodium to maintain close control of potassium levels in the blood, which is critical to normal heart, nerve and muscle function. Increasing dietary potassium will take a conscious effort, however. As a result, humans evolved to crave sodium — but not potassium.

Modern diets, however, have changed drastically since then: processed food companies add salt to satisfy our cravings and processed foods are usually low in potassium. This significantly increases your chances of developing high blood pressure.

But how much dietary potassium is appropriate? A Institute of Medicine report recommends that adults consume at least 4.

Interventional studies with potassium supplementation also suggested that potassium provides a direct benefit. McDonough reviewed recent studies in rodent models, from her own lab and others, to illustrate the mechanisms for potassium benefit.

These studies indicated that the body does a balancing act that uses sodium to maintain close control of potassium levels in the blood, which is critical to normal heart, nerve and muscle function.

Increasing dietary potassium will take a conscious effort, however. As a result, humans evolved to crave sodium — but not potassium.

Modern diets, however, have changed drastically since then: processed food companies add salt to satisfy our cravings and processed foods are usually low in potassium. This significantly increases your chances of developing high blood pressure.

Fruit provides important nutrients for heart health , including fiber, potassium and antioxidants. However, there are specific fruits that can help steady or lower blood pressure, thanks to their nutritional properties.

We talked to the cardiologist about four he recommends to target high blood pressure. When we mentioned potassium being a heart-healthy nutrient, you were probably thinking that bananas would make this list—and you would be right.

Sabgir is so pro-avocado, he even partnered with Avocados - Love One Today to promote their health benefits. We may love avocado just as much as Sabgir, and we especially love it on toasts and as the base for guacamole. Whether you prefer raspberries, blueberries or blackberries, berries may help with high blood pressure, according to the doctor.

The furry fruit rounds out the list, thanks to its heart-healthy vitamins. As the research notes, kiwi also has potassium, which could factor into its effects. Cut open a kiwi and enjoy it on its own or beside a meal—or top slices with chocolate and pistachios for a healthier dessert to end your day on a high note.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Have a look at the tips below to see how eating more fruit and veg can be easier than you might think. Go for a variety to get the full range of nutrients. Canned fruit and veg — choose options in natural juices or water rather than syrup, and without any added sugar or salt.

Juice and smoothies — unsweetened fruit juice, smoothies and vegetable juice all count, but only as one portion no matter how much you drink. Because they are high in calories without filling you up, and the sugar can damage your teeth.

Pulses — beans, peas and lentils all count and are a good source of protein and fibre, but they only count as one portion. In a major new study found that the more fruit and veg you eat, the lower your risk of serious health problems.

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