Foods That Lower Blood Pressure Fast: Best Natural Remedies for Hypertension

What Is Hypertension?

Hypertension (high blood pressure) is when the pressure in your blood vessels is too high (140/90 mmHg or higher) - World Health Organisation (WHO).

It is common but can be serious if not treated. People with high blood pressure may not feel symptoms. Sounds confusing and scary, right? But we have got great news for you. Food isn’t just to satisfy your cravings; it is a medicine. Some foods can lower blood pressure naturally.

So, if you’re ready to tweak your diet and take control of your health, let’s chat about the best foods to keep your BP in check.

How Can Food Lower High Blood Pressure?

Before diving into the delicious details, let’s quickly break down how food can help naturally lower blood pressure.

1. Potassium

Too much sodium in the body increases blood pressure. Potassium is one such mineral that helps flush out excess sodium from the body.

Including foods rich in potassium helps reduce the strain on blood vessels.

Recommended potassium intake for an average adult:

• Men: 3,400 milligrams per day
• Women: 2,600 milligrams per day

These recommendations change with pregnancy and breastfeeding.

2. Fibre

Dietary fibres are non-digestible carbohydrates that lower cholesterol levels in the body, which in turn helps control blood pressure. 

A high-fibre diet not only reduces cholesterol levels but also reduces glucose levels in the body.

3. Antioxidant

Oxidative stress is characterized by an imbalance between oxidants and antioxidants, leading to impaired redox signalling and the oxidative modification of target molecules.

Antioxidants keep your heart healthy and your cholesterol levels in check by reducing oxidative stress in the body.

4. Low Sodium

High intake of sodium in foods increases water retention. This, in turn, increases the pressure on the blood vessels. 

A large meta-analysis showed that a modest reduction in salt intake for four or more weeks causes a significant fall in BP in both hypertensive and normotensive individuals, irrespective of sex and ethnic group, and more significant reductions in salt intake are linked to larger falls in systolic BP.

Click here to learn more about the best salts for hypertension.

Best Foods That Lower Blood Pressure Quickly

Now that we understand how food helps lower blood pressure let’s dive into the specific benefits of certain foods that help keep your blood pressure in check.

1. Leafy Greens

You knew this one was coming, didn’t you? Green leafy vegetables such as spinach, kale, chard, and arugula are like the Avengers of the blood pressure world. They are loaded with potassium and magnesium. 
Wondering How They Work?

• They flush out excess sodium from the body and relax the blood vessels.
• Your kidneys are the main organs that filter sodium. Potassium ensures that excess sodium is flushed out of the body.
• Magnesium is a mineral that relaxes the blood vessels and improves the blood flow to organs.

Tasty and Easy Ways to Enjoy Them

• The best way to incorporate leafy greens into your diet is by making a warm and nourishing soup.
• Blend the greens and make a smoothie.
• Salads can never go wrong! Toss the greens with olive oil, vinegar, cilantro or a dressing of your choice.

2. Beetroots

Beets are nature’s version of a power drink. They are packed with nitrates.

Nitrates are compounds that dilate and relax the blood vessels. This reduces the stress on the walls of the blood vessels and lowers blood pressure.
Wondering How They Work?

• Nitrates boost the production of nitric oxide in the human body. 
• These nitric oxides have the property of vasodilation, i.e., expanding the blood vessels. This expansion provides a larger area for blood flow, which, in turn, reduces the pressure on the blood vessel walls.

Tasty and Easy Ways to Enjoy Them

• Fresh beet juices are your go-to choice. 
• Blend them into a smoothie with berries. (Berries are natural antioxidants)
• Roast or steam the beets, and add olive oil, salt, and pepper dressing.

3. Bananas

Bananas are your best bet if you need a quick snack to combat high blood pressure. They are rich in potassium. 

Wondering How They Work?

• Potassium counteracts the effects of sodium on the blood vessels. 
• This reduces the strain on the blood vessels and helps lower blood pressure.

Tasty and Easy Ways to Enjoy Them

• Bananas are one of the best snacks you can eat. It’s best to eat them in the morning rather than in the evening, as they are heavy to digest.
• Banana smoothie with nuts.
• Add slices of bananas on bread or oatmeal and garnish with honey.

4. Berries (Blueberries, Strawberries, Blackberries)

Berries such as strawberries and blueberries are little bite-sized heart health boosters. They are packed with antioxidants such as flavonoids, which improve the function of the blood vessels and reduce blood pressure.

Wondering How They Work?

• Flavonoids reduce oxidative stress and inflammation of blood vessels. The blood vessels are made up of endothelial cells, which are antioxidants that improve the function of endothelial cells and promote healthy blood vessels.

Tasty and Easy Ways to Enjoy Them

• Eat fresh berries as a snack.
• Berry compote is a sugar-free and versatile topping for pancakes and bread.
• Blend them into smoothies with nuts.
• Slice them and add them to your oatmeal.

5. Oats 

Oats are the definition of comfort food for some people. They are loaded with fibre, which lowers the cholesterol levels in the human body and keeps the blood pressure in check.

Wondering How They Work?
These fibres bind to the cholesterol molecules and prevent their absorption in the body. It prevents the deposition of cholesterol in the body, which improves heart health and lowers blood pressure.

Tasty and Easy Ways to Enjoy Them

• Prepare a warm and nourishing bowl of oatmeal with some bananas or berries.
• A granola bar can never go wrong - Prepare a homemade granola bar with oats, dates, figs and nuts.
• Use them in smoothies or during baking to add those extra fibres.

6. Garlic 

Garlic isn’t just to keep vampires away - it’s also great for lowering blood pressure.

It contains allicin, which improves circulation and lowers blood pressure.

Wondering How They Work?

• Allicin is a natural vasodilator. It reduces the stiffness of the blood vessels. It helps relax and expand the blood vessels to ease the flow of blood through them.

Tasty and Easy Ways to Enjoy Them

• Saute garlic with vegetables and meat.
• Add them as seasoning or dressings to salads, dips or stews.
• Take garlic supplements under the doctor’s guidance.

7. Fatty Fish

Fatty fishes such as mackerel, salmon and sardines are an ocean of omega-3 fatty acids. 

Omega-3 fatty acids reduce hyperlipidemia and hypertension.

A study states that omega-3 fatty acids significantly reduce the risk of atherosclerosis and hypertension. It also states that omega-3 fatty acids may help improve the thickness of the endothelial cells of the blood vessels.

Wondering How They Work?

• Omega-3 fatty acids are polyunsaturated fatty acids with antioxidant properties. They reduce inflammation, lower cholesterol levels and improve the elasticity of the blood vessels.

Tasty and Easy Ways to Enjoy Them 

• Who doesn’t like tasty salmon? - Grill or bake salmon for a heart-healthy meal.
• Mackerel sandwich with whole-grain bread.
• Add canned sardines to salads.
• Prepare a stew.

Click here to learn more about the benefits of omega-3 fatty acids in hypertension and heart health.

8. Celery

The stalks of celery are rich in fibre and low in salt. They also contain potassium and magnesium. Celery contains phthalides that help lower blood pressure.

Wondering How They Work?

• Phthalides relax the artery wall tissues and, as a result, increase blood flow and lower blood pressure.

Tasty and Easy Ways to Enjoy Them

• Add them to your salads.
• Blend them into a smoothie.
• Prepare a warm soup.
• Eat fresh celery sticks with a hummus dip.

Smart Strategies to Lower Blood Pressure Naturally

Food makes or breaks the human body! Besides consuming these power-packed foods, here are a few other ways to keep your blood pressure in check.

1. Limit Sodium: Processed foods are packed with hidden salt, which can cause water retention and spike blood pressure. Try to minimize the intake of packaged snacks and canned food. Instead, opt for fresh, home-cooked meals.

Pro tip: Carefully read the food labels to make better choices.

2. Stay Active: Regular physical activity strengthens your heart, improves blood circulation, and helps regulate blood pressure. Aim for at least 30 minutes of mild to moderate exercise, such as brisk walking, cycling or swimming. You can also make it fun by adding dancing or sports. Remember, every bit of movement matters.

To learn more about how yoga can help keep blood pressure under control, click here.

3. Reduce Stress: Have you ever felt your head suddenly pounding when you are extremely stressed? Chronic stress can elevate your blood pressure.

Include practices such as yoga, meditation or simple breathing exercises to lower the blood pressure. Taking breaks, listening to music, connecting with nature, journaling or winding off your day with a good book can lower your stress and blood pressure.

“Mental tensions, frustrations, insecurity, aimlessness are among the most damaging stressors, and psychosomatic studies have shown how often they cause migraine headache, peptic ulcers, heart attacks, hypertension, mental disease, suicide, or just hopeless unhappiness” ~ Hans Selye, a pioneering Hungarian-Canadian endocrinologist who conducted important scientific work on the hypothetical non-specific response of an organism to stressors. He was the first person who coined the term “Stress”.

4. Keep Yourself Hydrated: Proper hydration helps maintain optimal viscosity of the blood and eases blood circulation. Dehydration leads to the constriction of blood vessels and increases blood pressure. 

Swap sugary drinks with herbal teas, homemade fruit juices and water.

5. Get Enough Sleep: Befriend sleep! Sleep helps regulate cortisol (stress hormone) levels in the body. Try to get 6-8 hours of uninterrupted sleep every night.

Establish a relaxing bedtime routine - avoid screen time at least an hour before bed, dim the lights, light scented candles to create a soothing effect and consume warm herbal tea.

Wrapping Up

Trying to manage high blood pressure does not mean surviving on boring, bland food. Balance is key - With the right choices, you can enjoy delicious meals as well as take good care of your health. 

Consume foods that are rich in potassium, fibre and antioxidants. Make sure you include physical activities in your daily routine. Follow stress management techniques and mindfulness. Gratitude journaling can be the best way to keep stress at bay. By practising these, you will be well on your way to keeping your blood pressure in check.