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Lower Your High Blood Pressure By Adding These Foods To Your Diet

by Victoria Marian Belmis / Oct 13, 2022 10:06 AM EDT
Blueberry Yogurt

High blood pressure (HBP) is a common risk factor for heart disease that's present in more than 1 billion people across the world. It describes that state in which the force of blood that's pumping through your blood vessels is regularly higher than normal.

While its symptoms aren't always obvious (hence the nickname: silent killer), the traits and lifestyle choices that increase your risk for HBP are, making it preventable. One of the simplest ways to start keeping your blood pressure in check is through a heart-healthy diet. Here are some recommended foods that can do the job:


Berries are rich in antioxidants and help reduce several heart disease risk factors. They contain pigments called Anthocyanins that not only bring about their appealing color but may also reduce blood pressure levels. 

One study has shown that Anthocyanins increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules. You can choose from a variety of berries to easily add to your diet including blueberries, raspberries, chokeberries, cloudberries, and strawberries.

Fatty fish

Fatty fish are known to be very good sources of omega-3 fats that help reduce blood pressure levels by minimizing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.

A particular study that involved 2,036 healthy people noted that individuals with the highest blood levels of omega-3 fats had significantly lower levels of systolic blood pressure (SBP) and diastolic blood pressure (DBP) than those with lower levels of omega-3 fats. 

Beans and lentils 

Both beans and lentils contain high amounts of nutrients that can regulate blood pressure. These include fiber, folate, magnesium, and potassium. They also can be excellent substitutes for meat that contain higher fat and cholesterol.

In one review of 8 studies with 554 participants, they found that swapping other foods with beans and lentils significantly lowered both the SBP and average blood pressure levels of indivuduals that have or don't have hypertension.

Greek yogurt

Greek yogurt is a nutritious dairy product that is loaded with protein, vitamin B12, calcium, potassium, and selenium. These minerals all help in regulating blood pressure.

There's a compact review of 28 studies that noted that the consumption of 3 servings of dairy per day is associated with a 13% lower risk of high blood pressure. Furthermore, even just a 7-ounce (200-gram) increase in dairy intake per day is linked with a 5% reduction in general hypertension risk.

Various other foods that help in lowering blood pressure include pumpkin seeds, pistachios, carrots, and green vegetables. As for medication, you can also try KwangDong Woo Hwang Chung Sim Won which helps in preventing high blood pressure, anxiety, and brain damage caused by stress. It's available at KPTown now at 18% off.  For your Omega 3 needs, Omagen Schweitzzneeds is at 22% off.

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