Lower Blood Pressure

20 Foods That Lower Blood Pressure Naturally, According to Experts

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Adding these DASH diet-friendly foods to your diet can help lower your numbers.

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When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.

“The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally.

This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes.

Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure.

In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist.

That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

foods that lower high blood pressure yogurtJOHNER IMAGES//GETTY IMAGES

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Low-fat or fat-free yogurt

Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. Feller adds that potassium, protein, vitamins, and minerals from yogurt are great compliments to your diet as well. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.

Try it: For a burst of morning energy, mix a cup of low-fat Greek yogurt with granola, almond slivers, and berries for an extra heart-healthy boost. Stock up on these best yogurt brands and give it a try on this Tomato Toast with Mint Yogurt and Sumac Vinaigrette.

foods that lower high blood pressure bananasCATERINA OLTEAN / 500PX//GETTY IMAGES

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Bananas

Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That’s about nine percent of the recommended daily intake. Prest notes that potassium is great for blood pressure management and research has shown diets low in potassium are associated with higher blood pressure. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.

Try it: Try them sliced with your breakfast, like these Peanut Butter-Banana Pancakes

foods that lower blood pressure berriesKCLINE//GETTY IMAGES

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Berries

Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.

Try it: Add blueberries and other berries to your morning oatmeal and salads for lunch, or make them your dessert after dinner. Check out these creative and delicious ways to eat more berries for more inspiration, or five into this decadent Blueberry Smoothie Bowl.

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foods that lower high blood pressure leafy greensID-ART//GETTY IMAGES

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Leafy greens

Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, Bland says. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.

Try it: If you want to sneak greens into a flavorful meal, try this Roasted Chicken and Potatoes With Kale.

best foods to lower high blood pressure beetsDIANAZH//GETTY IMAGES

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Beets

Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn’t added sugar.

Try it: Enjoy beets in a salad (like this Swiss Chard and Beets Salad), soup, or slaw

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foods that lower high blood pressure garlicROBERT DALY//GETTY IMAGES

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Garlic

According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don’t recommend using garlic supplements since there is limited research on their effectiveness for hypertension.

Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it in the oven until it’s brown and soft. Cut off the top layer of the garlic head and it yields a creamy and buttery texture.

foods that lower high blood pressure sweet potatoZELENO//GETTY IMAGES

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Sweet potatoes

Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too.

Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make sweet potatoes the star with this Sweet Potato with Shredded Salad.

foods that lower high blood pressure oatmealARX0NT//GETTY IMAGES

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Oatmeal

High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease , can help with weight loss, and may help to lower your cholesterol. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner

Try it: These overnight oats recipes will come in handy for super busy mornings.

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foods that lower high blood pressure salmonOLENAMYKHAYLOVA//GETTY IMAGES

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Salmon

Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, says Bland. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.

Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this honey-spiced salmon with quinoa or try one of our best salmon recipes.

foods that lower high blood pressure avocadoTASHKA2000//GETTY IMAGES

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Avocado

Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.

Try it: Enjoy avocado toast in a salad like this Salmon Salad with Green Goddess Dressing, or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper.

foods that lower high blood pressure quinoaWESTEND61//GETTY IMAGES

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Quinoa

There is a reason quinoa is a super grain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.

Try it: Add quinoa to your salads, turn it into a cold “cereal” for breakfast, baked it into these Berry-Quinoa Muffins, or use it as a base for veggie burgers.

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foods that lower high blood pressure broccoliCANYONOS//GETTY IMAGES

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Broccoli

Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure—calcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.

Try it: Top your favorite flatbread like this Broccoli and Red Onion Flatbread or make a super simple Pan-Fried Chicken with Lemony Roasted Broccoli. Then, be sure to use the stalks in this Charred-Broccoli Relish.

foods that lower high blood pressure peachesKARANDAEV//GETTY IMAGES

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Peaches and nectarines

Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.

Try it: Eat these sweet fruits as a snack like this Nectarine Bruschetta, blend them into smoothies, add them to salads, or grill them to caramelize their sweetness, like these Peaches with Honey and Pistachios.

foods that lower high blood pressure kiwiMIZINA//GETTY IMAGES

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Kiwi

Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.

Try it: Chop some kiwi up and sprinkle them over a yogurt parfait.

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foods that lower high blood pressure red pepperDONHYPE//GETTY IMAGES

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Red bell peppers

Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They’re also high in fiber and vitamin C, making them a healthy snack with hummus.

Try it: If your peppers going bad in the fridge, blend them into a Roasted Red Pepper Dip, broil them with some olive oil, or add them to scrambled eggs or a stir-fry.

foods that lower high blood pressure pumpkin seedTYCOON751//GETTY IMAGES

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Unsalted pumpkin seeds

Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.

Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner.

foods that lower high blood pressure dark chocolateJULYPROKOPIV//GETTY IMAGES

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Dark chocolate

Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.

Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard.

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foods that lower high blood pressure pistachiosFCAFOTODIGITAL//GETTY IMAGES

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Pistachios

Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.

Try it: Add pistachios to a salad or breakfast cereal, blend it into a delicious Rigatoni with Pistachio Pesto, or bake it onto Pistachio-Crusted Fish and Spinach Quinoa. Just be sure to buy unsalted when shopping at the supermarket.

foods that lower high blood pressure pomegranateOXYZAY//GETTY IMAGES

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Pomegranates

It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.

Try it: Add the juicy seeds to your favorite dishes, like this Cinnamon-Spiked Rice. When you’re buying pomegranate juice, just make sure it has no sugar added. We like POM Wonderful 100% Pomegranate Juice.

foods that lower high blood pressure olive oilFCAFOTODIGITAL//GETTY IMAGES

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Olive oil

Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure—especially among women. Make olive oil your go-to oil when cooking and new research says replacing butter with olive oil may reduce your risk of disease and death. “The recommendation is to stay away from fats that solidify at room temperature,” Bland says. “When they get incorporated into your diet, they can increase the risk for high blood pressure.”

Try it: Use olive oil in these super-simple salad dressings you can make at home.

Weight Loss Drugs Significantly Lower Blood Pressure, Study Finds

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Certain groups saw a significant decrease in numbers.

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  • Weight loss drug tirzepatide is linked with a drop in blood pressure in a new study.
  • Researchers found a substantial reduction within 36 weeks on the medication.
  • Doctors say this could be linked to weight loss or something else entirely.

Medications like semaglutide and tirzepatide have made headlines for months for their role in helping people with obesity lose a significant amount of weight. But research is consistently finding additional benefits of going on these medications. Now, there’s a new one to add to the list: They may help lower blood pressure.

That’s the major finding from a new study published in the American Heart Association’s journal, Hypertension. For the study, researchers analyzed data from 600 people who participated in the SURMOUNT-1 weight loss study to see if there was an impact on blood pressure in people who took tirzepatide, which was approved by the U.S. Food and Drug Administration (FDA) for weight loss in November under the name, Zepbound.

Study participants either received a placebo or a tirzepatide dose of 5 milligrams, 10 milligrams, or 15 milligrams. About 1/3 of study participants had high blood pressure (a.k.a. hypertension) at the start of the study and were taking one or more medications for it.

After 36 weeks, researchers found that study participants in all of the tirzepatide groups had lowered blood pressure by the end, with the biggest reduction in systolic blood pressure (the top number in a reading) being 10.6 mmHg in the 10 milligram group.

The researchers also found that people on tirzepatide had lowered blood pressure when they did measurements during the day and at night. Here’s what doctors want you to know about the findings. (Note: Prevention no longer uses the Body Mass Index (BMI) as a measurement of health.)

Why might weight loss drugs help lower blood pressure?

Doctors agree that a lot of this is likely due to weight loss. “Typically, the greater the degree of weight loss, the greater the degree of blood pressure decrease,” says Colleen Tewksbury, Ph.D., M.P.H., R.D., a registered dietitian and associate professor at Penn Medicine. “It may not be the medication by itself.”

In this particular study, patients who took tirzepatide lost up to 20.9% of their body weight compared to those who took a placebo.

“The findings are impressive, although not unexpected given the critical role that weight gain plays in causing hypertension in the first place,” says Christoph Buettner, M.D., Ph.D., chief of the division of endocrinology at Rutgers Robert Wood Johnson Medical School. Since high blood pressure is often linked to having obesity or overweight, lowering a person’s body fat should reduce their blood pressure, he says.

In fact, weight loss can be so effective for lowering blood pressure, that patients on blood pressure medicines should check in with their doctor regularly if they’re losing weight, says Mir Ali, M.D., a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “Their blood pressure medications will likely need to be adjusted,” he says.

But it’s also possible that tirzepatide itself impacts blood pressure, says Sahil Parikh, M.D., director of endovascular services at NewYork-Presbyterian/Columbia University Irving Medical Center. “It remains unclear if the blood pressure reduction is benefitting from the drug having a direct effect on blood pressure, as opposed to the indirect impact on blood pressure through weight loss alone,” he says.

The study focused on tirzepatide, but Dr. Buettner says that fellow weight loss drug semaglutide “has similar effects” when it comes to impact on blood pressure.

While high blood pressure is linked to serious health conditions like heart attack, stroke, and heart failure, “we will need long-term trial results” to see if weight-loss medications can reduce those risks, too, says Laxmi Mehta, M.D., a non-invasive cardiologist at The Ohio State University Wexner Medical Center.

How tirzepatide works

Tirzepatide is a medication that’s used to help manage type 2 diabetes (under the name Mounjaro) and for weight loss (under the name Zepbound). It’s an injectable medication that’s taken once a week to help with weight loss in people who have obesity or overweight.

The medication specifically targets glucagon-like peptide 1 (GLP-1) agonists, which encourage the body to produce more insulin (a hormone that escorts blood sugar to cells, where they’re used for energy) when blood sugars start to rise, along with something called glucose-dependent insulinotropic polypeptide (GIP) receptors, Dr. Ali explains.

Zepbound can also make you feel fuller longer, as well as reduce cravings, causing people to feel less hungry than usual on the medication.

Natural ways to lower blood pressure

If you’re concerned about your blood pressure, doctors say there are a few things you can do:

  • Be active. “Exercise is critical to heart health, and it is one of the best ways that you can lower your blood pressure naturally,” says Nicole Weinberg, M.D., a cardiologist at Providence Saint John’s Health Center in Santa Monica, CA.
  • Ask your doctor if you should try to lose weight. “For every 10 pounds of weight loss, you can expect a significant blood pressure drop,” Dr. Weinberg says.
  • Rethink your diet. Dr. Buettner recommends following a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
  • Limit alcohol. “If you drink alcohol, do so in moderation,” Dr. Buettner says.
  • Try to manage your stress levels. That can include doing things like deep breathing, meditation, yoga, or things that relax you, Dr. Buettner says.

It’s also important to stay on top of your blood pressure, even if you do everything else right, Dr. Parikh says. “As we age, there is a tendency for blood pressure to go up, and in time, medication may be critical,” he says.

As of right now, there’s nothing to suggest that weight loss drugs will lower your blood pressure if you don’t have overweight or obesity, Tewksbury says. But if you’re concerned about your blood pressure levels, check in with your doctor. They should be able to offer personalized advice.

Lower blood pressure naturally with THESE 3 foods

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The good news is that a variety of tasty foods and spices (which may even be in your refrigerator right now) can help you lower blood pressure naturally.

In fact, a recent article found that diets rich in certain fruits and vegetables can contribute to healthier blood pressure.  Let’s look at three appetizing choices that can help to get your blood pressure measurements heading in the right direction.

Anthocyanin-rich, colorful berries and juices help lower blood pressure

Vividly colored berries, such as blueberries, blackberries, raspberries, strawberries, and cranberries, are rich in anthocyanins, natural plant pigments with antioxidant and anti-inflammatory properties.  These helpful compounds can increase beneficial nitric oxide levels in the blood, helping to relax arteries and lower blood pressure.  Berries are also high in potassium, which helps to ease hypertension. In a recent review of studies published in the European Journal of Nutrition, the authors confirmed that berries caused reductions in systolic (the upper reading) blood pressure.  While the reductions were modest (about 3 mm/Hg), these decreases can be meaningful, especially in conjunction with other dietary changes and regular consumption of blood pressure-friendly foods.

When it comes to hypertensive effects, it seems to make little difference whether the berries are enjoyed fresh, frozen, or juiced.  By the way, cranberry juice had the most noticeable effect, thereby showing – in this study at least – that it provides the most “bang for the buck.”  For maximum benefit, make sure to opt for 100 percent pure, unsweetened cranberry juice.  And, be sure to choose organic berries whenever possible or practical.

Crank up the flavor and reduce blood pressure with herbs and spices

Just because a food is good for you doesn’t mean that it has to taste bland.  A mouth-watering array of seasonings and spices can help tame hypertension while sparking up the flavors in a meal.  Celery seed, cilantro, cinnamon, ginger, oregano, black pepper, chili powder, basil, ginseng, garlic, and turmeric are all known to help combat hypertension.  In one eye-opening new study published in the prestigious American Journal of Clinical Nutrition, 71 people with risk factors for heart disease seasoned their food with 1.3 teaspoons of a mix of 24 different herbs and spices daily.  (Another group used half of that amount).  After four weeks, the “super-spicy” group had lower blood pressure when compared to those who received smaller amounts!

And there’s an additional benefit to spicing things up – herbs and zesty seasonings appear to cause people to use smaller amounts of sugar and salt.  In an interesting sidelight, the researchers noted that seasoning vegetables with herbs and spices increased the selection of vegetables in university cafeteria settings.  In other words, tasty herbs and spices seem to make people more likely to bypass the salt shaker and sugar bowl while simultaneously choosing healthier fare.  That’s a win/win!

Carrots help support healthy blood pressure levels

These cheerful-looking orange root vegetables are high in a pair of antioxidant carotenoids, or plant pigments, known as lutein and zeaxanthin.  A 2023 study found that the risk of hypertension dropped by 10 percent for every 100-gram serving of carrots (about a cup) eaten daily.  This helps to reinforce an earlier animal study published in Nutrients, which showed that a carrot-enriched diet decreased both triglycerides (fats in the blood) and total blood pressure.  That’s not surprising, as a single medium-sized carrot provides almost 10 percent of the recommended daily amount of potassium, which lowers blood pressure by relaxing artery walls.

Of course, these three foods aren’t the only blood pressure-friendly superfoods in town.  Holistic doctors and nutritionists say that bananas, citrus fruits, watermelon, leafy greens, beetroot juice, legumes, tomatoes, oats, and kiwi fruit are also great choices.

Ward off hypertension with natural techniques

If you have hypertension (or simply want to avoid developing it in the first place), it makes sense to eliminate or sharply reduce your intake of sodium, added sugars, and factory-farmed (contaminated) fats.  Getting sufficient exercise, steering clear of excessive alcohol consumption, and banishing cigarettes are also wise steps to take.

When it comes to maintaining healthy blood pressure, the Mediterranean diet is hard to beat.  This healthy way of eating includes plenty of fruits, vegetables, legumes, nuts, and whole grains, along with beneficial fats from olive oil, antioxidant spices, and limited quantities of lean protein.

It’s also important to stay hydrated with plenty of pure, filtered, or sparkling water.  Other good beverage choices include fresh beet juice, lemon water, and cranberry juice.

Remember, no single food or combination of foods can lower blood pressure overnight.  But, with a little effort, in just a few days the changes can be significant.  Finally, an important note, don’t stop taking prescribed medication unless your doctor advises you to.

Bottom line, over the long haul, a healthy (organic) diet and sensible exercise routine can be just the thing to create positive blood pressure readings.

Can Aspirin Lower Blood Pressure?

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Don’t believe the rumors about aspirin being a magic way to lower BP

Closeup of hands holding a glass of water and an aspirin

It’s pretty clear that high blood pressure isn’t healthy. The stress it places on your arteries and circulatory system increases your risk for heart disease and stroke, the leading causes of death globally.

Given that threat, it’s only natural that many folks with high blood pressure (hypertension) want a pill to magically resolve the issue.

So, could aspirin be that solution? Let’s get the answer from cardiologist Luke Laffin, MD.

Does aspirin lower blood pressure?

Research points to the answer being no. (Not the news you wanted, right?)

“Aspirin is not something that has been shown to lower blood pressure,” says Dr. Laffin. “People certainly want it to, of course — but it just doesn’t work that way as a medication. We do not recommend it.”

There’s been speculation that aspirin taken before bedtime might help folks with hypertension. A few studies showed potential promise, too. “But that theory has never been borne out,” he adds.

The connection between aspirin and blood pressure

So, how did aspirin gain a reputation as a blood pressure-lowering hero? It probably grew from years of doctors recommending a daily dose of aspirin following a heart attack or stroke given its ability to prevent clots and thin the blood.

But even that advice has changed, notes Dr. Laffin.

Newer research shows a lack of a net benefit (plus risks) in taking a daily aspirin for heart disease. Updated guidelines from the American College of Cardiology and the American Heart Association now advocate for infrequent aspirin use.

“From a primary prevention perspective, aspirin is not typically recommended anymore because of risks associated with bleeding in the GI [gastrointestinal] tract,” explains Dr. Laffin.

Other risks of taking aspirin

While aspirin is generally considered a mild nonsteroidal anti-inflammatory drug (NSAID), it isn’t without risks. Potential side effects include:

  • Kidney injury.
  • Liver injury.
  • Unusual bruising or bleeding.
  • Headaches.
  • Nausea.
  • Upset stomach.

Tips to lower blood pressure

So, if popping aspirin isn’t a solution for lowering blood pressure, what is? (Given that 1 out of 3 people worldwide are living with high blood pressure, it’s a question many people want answered.)

Dr. Laffin offers these six suggestions. None of these lifestyle changes are as easy as taking a pill, but they can bring results.

  • Reduce sodium intake. A low-sodium diet can bring an immediate and significant reduction in blood pressure. “It’s one of the biggest things you can do to drive that number down,” says Dr. Laffin. (Here’s where sodium may be hiding in your food. It’s a long list.)
  • Maintain a healthy weight. Extra pounds and having obesity can put a strain on your heart and damage blood vessels to drive up your blood pressure. Losing just a few pounds can have a big impact on your blood pressure.
  • Exercise regularly. Physical activity strengthens your heart, allowing it to pump blood more efficiently and lower your blood pressure. Aim for at least 150 minutes of moderate-intensity exercise per week. (Learn how to get started.)
  • Eat wisely. What’s on your plate can make a difference in your blood pressure. Choose antioxidant-rich foods high in potassium, selenium, calcium, L-arginine and vitamins C and E.
  • Get enough ZZZs. An erratic sleep schedule increases your odds of high blood pressure. Regularly getting at least six to eight hours of uninterrupted sleep a night can help you manage your blood pressure.
  • Limit stress. Chronic stress can keep your blood pressure elevated and lead to lifestyle habits that elevate blood pressure. Try some meditation to help keep your blood pressure better managed.

Final thoughts

While there are medications available to help lower blood pressure, making and sticking with healthy lifestyle choices offers you the best opportunity to keep readings at desired levels.

“High blood pressure is so multifactorial,” says Dr. Laffin. “It’s usually a combination of excess weight, a lack of exercise and dietary patterns, as well as genetics and age. It’s not just one thing.” So, don’t expect one thing — like aspirin — to magically lower blood pressure.

Eating probiotics may lower blood pressure

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Eating probiotics may be as effective at lowering high blood pressure as cutting down on salt, a study has found, suggesting it may reduce the risk of dying from a heart attack or stroke by a fifth.

Eating probiotic yoghurt twice a day could relieve anxiety and stress by reducing activity in the emotional area of the brain, a study has found.

The study suggests regular consumption of probiotics can be part of a healthy lifestyle to help reduce high blood pressure

Probiotic yogurts and supplements may lower blood pressure and could cut the risk of dying from a heart attack or stroke by a fifth if eaten regularly, according to a new study.

Researchers found that eating yogurts or drinks containing probiotics, so-called friendly bacteria that are good for gut health, may lower blood pressure.

An analysis of nine research studies, which involved more than 500 people, found those with elevated blood pressure saw a reduction when they consumed probiotics for more than eight weeks.

The effect was similar to that seen in people who reduce their salt consumption from an average of six grams per day to four grams and may be enough to cut the risk of dying from a heart attack or stroke by a fifth, the authors said.

Dr Jing Sun, lead author and senior lecturer at the Griffith Health Institute and School of Medicine, in, Queensland, Australia, wrote in the journal Hypertension: “The small collection of studies we looked at suggest regular consumption of probiotics can be part of a healthy lifestyle to help reduce high blood pressure, as well as maintain healthy blood pressure levels.

“This includes probiotics in yogurt, fermented and sour milk and cheese, and probiotic supplements.”

Around a third of people in Britain are thought to have high blood pressure, where readings are higher than 140/90 mm Hg. A reading of 130/80 mm Hg would be considered normal.

An unhealthy diet, drinking too much alcohol and a lack of exercise are all linked to high blood pressure, or hypertension, which increases the risk of heart attack, stroke or kidney problems.

The results of the latest analysis showed that probiotic consumption lowered systolic blood pressure, the first number in a blood pressure reading, by an average 3.56 millimetres of mercury.

It lowered diastolic blood pressure, the second number in a reading, by an average 2.38mm Hg, compared with adults who didn’t consume probiotics.

Dr Sun compared the results to another study that found a slightly smaller drop in blood pressure had led to a reduction in the risk of dying from a heart attack or stroke by a fifth.

She said: “The reduction reported by the current meta-analysis is modest; however, even a small reduction of blood pressure may have important public health benefits and cardiovascular consequences.

“The findings from the Heart Outcome Prevention Evaluation study showed that a modest reduction of systolic blood pressure by 3.3mm Hg and diastolic blood pressure by 1.4mm Hg was associated with a 22 per cent reduction in relative risk of cardiovascular mortality, heart attack or stroke.”

The study found that probiotic products that contained a higher volume of bacteria and contained more than one type of bacteria were most effective.

Dr Sun added: “We believe probiotics might help lower blood pressure by having other positive effects on health, including improving total cholesterol and low-density lipoprotein, or LDL, cholesterol; reducing blood glucose and insulin resistance; and by helping to regulate the hormone system that regulates blood pressure and fluid balance.

She said more research was needed before doctors could confidently recommend probiotics for high blood pressure control and prevention.

Victoria Taylor, Senior Dietitian at the British Heart Foundation, said: “Having high blood pressure puts you at greater risk of cardiovascular disease including heart attack and stroke, so it’s vital we do all we can to keep our levels in check.

“While this is an interesting review of the research in this area, it’s too soon to start recommending probiotics for lowering blood pressure.

“With only a handful of studies involving a limited number of participants and conducted for only short periods, we need more research to confirm the findings seen here.

“In the meantime, there are a number of well-established lifestyle changes that we can make to keep our blood pressure healthy.

“Eating less salt, more fruit and vegetables and being physically active and maintaining a healthy body weight are all tried and tested ways to do this.”

19 Foods Proven To Lower Blood Pressure

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Hypertension affects about 30% of adults worldwide. While most people try to cut back on salt to lower their pressure, a better strategy may be to add these healthy foods to the menu.   

Hypertension affects about 30% of adults worldwide. Among dietary factors salt has taken the brunt of the blame.  But sugar may be the real culprit in high blood pressure.

A meta-analysis of 12 trials in the The American Journal of Clinical Nutrition found that sugar intake over a period of two months or more could on average spike systolic blood pressure by 6.9 mmHg and diastolic blood pressure by 5.6 mmHg.

One of the biggest problems is fructose in sodas.  Just last year another analysis of six prospective cohort studies found those drinking the most sugar sweetened beverages increased the risk of hypertension by 12 percent compared to those who drank none.  And with every additional serving of the sugared drinks risk shot up 8.2 percent.

Children are particularly at risk.  In a study of over 15,000 Iranian children and adolescents, those who drank over 90 ml per day (one-third of a serving) had a 2.74 fold increase in risk of hypertension.

So when it comes to blood pressure, avoiding processed foods high in fructose is the first step to lowering risk.

The next step is adding the right foods to your diet.  Here are 19 foods proven to lower blood pressure.

1. Chocolate

Many studies prove that cocoa products can lower blood pressure.  In aGerman meta-analysis of 10 randomized controlled trials the mean drop in blood pressure was 4.5 mmHg for systolic pressure and 2.5 mmHg for diastolic pressure over 2 to 18 weeks.

Dark chocolate is particularly effective.  An Australian meta-analysis of 13 randomized studies concluded that dark chocolate is more effective than a placebo in lowering blood pressure.  Among hypertensive or pre-hypertensive patients, eating chocolate dropped systolic pressure as much as 8.0 mmHg and diastolic pressure as much as 4.9 mmHg.

And it doesn’t take much dark chocolate to make a difference.  In a randomized, controlled study published in JAMA 44 patients with hypertension or pre-hypertension were given one small square of dark or white chocolate with just 30 calories.  After 18 weeks the dark chocolate reduced mean systolic pressure by 2.9 mmHg and diastolic pressure by 1.9 mmHg.  There were no changes in the white chocolate group.

Researchers give credit to flavanols (primarily epicatechin) for the blood pressure lowering effects of chocolate.[i]  In a study in the journal BMJ21 volunteers were given either a high flavanol (701 mg) or low-flavanol (22 mg) cocoa beverage.  After a 10-minute exercise session, mean blood pressure increases were 14 percent lower for those drinking the high-flavanol chocolate.

A study in the American Journal of Clinical Nutrition found that chocolate also contains procyanidins that increase nitric oxide production and relax blood vessels.

Chocolate also saves lives.  A study of 470 elderly men in the Archives of Internal Medicine found that those eating the most chocolate didn’t just lower their blood pressure compared to those eating the least.Chocolate slashed the risk of cardiovascular death in half.

2. Olive Oil

The SUN Project is a prospective cohort study in Spain whose members are all university graduates. Data from 6,863 participants, with at least two years of follow-up, showed that among men, hypertension was up to 75 percent lower for those eating more olive oil compared to those eating the least.

And in a randomized, single-blinded and placebo-controlled trial from the University of Massachusetts, 41 overweight or obese participants were asked to replace their regular dietary fat with either olive oil or a control mixture of corn, soybean oil and butter.  After three months the olive oil group dropped their diastolic pressure by an average of 3 mmHg and systolic pressure by an average of 6 mmHg.

3. Beets

Beets lower blood pressure significantly thanks to high levels of dietary nitrates. The British Heart Foundation funded a study of 68 patients with hypertension.  Half the patients received 250 ml (about a cup) of beetroot juice or a placebo juice containing no nitrates.  Blood pressure in the nitrate group dropped a mean amount of 8.1/3.8 mmHg.  In addition, endothelial function improved by about 20 percent and arterial stiffness was reduced in the nitrate group but not in the placebo group.

Another recent prospective study of 1546 non-hypertensive subjects, aged 20-70 years, collected data on the amount of nitrate-containing vegetables people ate every day. After three years those who ate the most nitrate-rich veggies cut the risk of hypertension by 37 percent compared to those who ate the least.

4. Garlic

Adding garlic to your diet can help reduce blood pressure.  In a meta-analysis of seven randomized, placebo-controlled trials researchers found a significant blood pressure effect of garlic.  On average systolic pressure dropped 6.71 mmHg and diastolic pressure dropped 4.79 mmHg.

Garlic’s effects on blood pressure are dose dependent. An Australian study looked at 79 patients with uncontrolled systolic hypertension.  Patients were divided in four groups and every day received either a placebo, or one, two, or four capsules of aged garlic extract (240, 480, or 960 mg per day).  The dose of 2 capsules per day (480 mg) was most effective, lowering mean systolic blood pressure by 11.8 mmHg.

In fact, garlic rivals blood pressure medications.  In a study of 210 hypertensive patients, garlic tablets significantly reduced blood pressure compared to the drug atenolol. And unlike drugs, garlic is safe and well tolerated.

5. Watermelon

Studies show that watermelon lowers blood pressure. A pilot study from The Florida State University gave 9 pre-hypertensive people six grams a day of the amino acid L-citrulline from watermelon extract.  All of the patients showed improved arterial function and lower aortic blood pressure.

Because it is rich in potassium, watermelon also helps keep salt from raising blood pressure. It also contains lycopene, a powerful antioxidant associated with heart health, healthy arteries and blood flow. Other studies show that watermelon extract improves aortic blood pressure.

6. Pomegranate Juice

In an Israeli study 101 kidney disease patients were randomized to receive 100 cc (a little over three ounces) of pomegranate juice or a placebo drink every day.  After one year systolic blood pressure was significantly lower in the pomegranate juice group but not in the placebo group. Researchers concluded that drinking pomegranate juice regularly reduces systolic blood pressure and may reduce atherosclerosis.

Another Israeli study found that one year of drinking pomegranate juice reduced systolic blood pressure by 12 percent.

7. Chokeberry Juice

Studies also prove polyphenols in fruit juices have a positive impact on blood pressure.  In one study drinking 400 ml (about 13 ounces) ofchokeberry juice significantly lowered blood pressure after just four weeks.

8. Pistachio Nuts

A meta-analysis of 21 randomized controlled trial concluded that nuts lower blood pressure. Pistachios had the strongest effect on reducing systolic and diastolic pressure.

9. Coconut Water

In a study from the West Indies hypertensive patients who drank coconut water had significant drops in blood pressure in just two weeks. Of those drinking coconut water, 71 percent had significant decreases in systolic pressure, and 29% had significant decreases in diastolic pressure.

10. Flaxseeds

Flaxseeds contain omega-3 fats, lignans, and fiber that provide benefits to patients with cardiovascular disease.  A meta-analysis of 11 studies found that eating flaxseed products reduced blood pressure.

In one prospective, double-blinded, placebo-controlled, randomized trial, 110 patients consumed a variety of foods that contained 30 grams of milled flaxseed or placebo each day.  After six months systolic pressure went down about 10 mmHg and diastolic pressure dropped about 7 mmHg in the flaxseed group.  The effect was even greater in patients with systolic pressure above 140 mmHg at the start of the study. Researchers concluded that flaxseed induced one of the most potent antihypertensive effects achieved by a dietary intervention.

11. Whole Grains

Diets rich in fiber may lower blood pressure.  In one study published in the American Journal of Clinical Nutrition, people eating three portions of whole-grain foods per day decreased their systolic pressure by 6 mmHg and diastolic pressure by 3 mmHg after just 12 weeks. Researchers estimated that the blood pressure improvement from whole grains could decrease the incidence of coronary artery disease by more than 15 percent and stroke by more than 25 percent.

12.  Sesame Oil

In a study of 50 hypertensive patients in India, switching to sesame oil for 45 days brought blood pressure levels back to normal.  And when patients stopped using sesame oil their blood pressure returned to their higher levels in 45 days.

Another study from Greece found that using 35 grams per day ofsesame oil decreased systolic blood pressure in just 15 days.  It decreased central and peripheral diastolic pressures in just one hour following meals.

13. Hibiscus Tea

In a double-blind randomized controlled trial 60 diabetic patients were assigned to drink two cups of hibiscus tea or black tea a day.  After 30 days the hibiscus tea lowered systolic pressure by a mean of 22 mmHg and pulse pressure by 18 mmHg.  Black tea drinkers saw their pressure increase.

Many other studies prove the power of fruits and vegetables to improve vascular function as well as to lower blood pressure.  Researchers credit phytochemicals and potassium among other things for the hypertensive benefits of fruits and vegetables.

A Harvard analysis of data from more than 180,000 people in the two Nurses’ Health Studies and the Health Professionals Follow-up Study compared people who ate four or fewer servings of fruits and vegetablesa week with those who ate four or more servings a day.  People eating more whole fruits were eight percent less likely to develop hypertension.  Those who ate more vegetables were five percent less likely to have high blood pressure.

Fruits and vegetables that have been proven to lower blood pressure include:

14. Gazpacho Soup

15. Kiwi Fruit

16. Blueberries

17. Concord Grapes

Spices can also regulate blood pressure.

18.  Cinnamon

In a British study of diabetics, taking two grams of cinnamon significantly reduced blood pressure in just 12 week.

19. Cardamom

In a study from India, patients with stage one hypertension were given three grams of cardamom powder a day in two divided doses.  After 12 weeks the cardamom significantly lowered both systolic and diastolic blood pressure. Researchers also reported that all of the patients experienced a feeling of well-being without any side-effects.

Lower Blood Pressure Not Necessarily BetterLower Blood Pressure Not Necessarily BetterClinical Trials Update

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Although previous studies have found that heart disease risk progressively increases as blood pressure rises above 115/75 mm Hg, lowering systolic blood pressure below 120 mm Hg in adults with hypertension did not reduce the rate of myocardial infarction, coronary heart disease, heart failure, and ischemic stroke in an observational study (Rodriguez C et al. JAMA Intern Med. doi:10.1001/jamainternmed.2014.2482 [published online June 16, 2014]).

A total of 4480 participants were followed up for 21 years for development of a cardiovascular event. At baseline, nearly three-quarters of the cohort were taking antihypertensive medication, almost one-fifth had diabetes, two-thirds smoked or drank alcohol, and more than 25% had high cholesterol. Systolic blood pressure, measured at baseline and at 3-year intervals, was categorized as elevated (≥140 mm Hg), standard (120-139 mm Hg), and low (<120 mm Hg).

 

http://jama.jamanetwork.com/Mobile/article.aspx?articleid=1889134&utm_campaign=social_072514&utm_medium=facebook&utm_source=jama_fb

From the desk of Zedie.

Lower Blood Pressure in Sepsis?

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Introduction

Pressure is not flow. Resistance enters the equation, and with resistance comes diameter. The autoregulatory curve we all learn about in medical school, most often referenced when discussing the cerebral circulation, defines this relationship for blood pressure (BP) and organ perfusion.

Organ perfusion is adequate across a range of BPs, and this range varies by organ and patient factors, such as age and comorbid disease. When BP is elevated above this range via vasoconstriction, the resistance to flow increases (owing to loss in diameter) and organ perfusion is not maintained. With the vasodilation that results from a BP drop below this range, the driving pressure for flow is lost, and again perfusion suffers.

The Society of Critical Care Medicine’s “Surviving Sepsis” guidelines,[1] known as the bible of sepsis management to some, recommend that we target a mean arterial pressure (MAP) of greater than 65 mm Hg during resuscitation. The guidelines acknowledge, of course, that a universal MAP goal for all patients and all organs does not exist. Individualizing the goal is a great idea, but other than global and tissue-specific markers of hypoperfusion, we have little to guide us at the bedside.

Comparing MAP Targets in Septic Shock Patients

A randomized controlled trial published online in the New England Journal of Medicine [2] sought to provide some clarity by comparing MAP targets for patients in septic shock. The target was 65-70 mm Hg in the “low” group and 80-85 mm Hg in the “high” group. Patients with a history of chronic hypertension were a prespecified subgroup designated for a separate analysis.

There was no difference in the primary outcome (28-day mortality), but there were several important findings. First, patients in both groups spent considerable time above their designated target BP range. Second, patients in the high group were more likely to experience atrial fibrillation and received more total catecholamine. Finally, patients in the high group with chronic hypertension were significantly less likely to experience a doubling of plasma serum creatinine and less likely to require renal replacement therapy.

The Takeaways, and Where the Study Falls Short

What should we take from these results? I find it interesting that even when directed, physicians did not allow MAPs to drop to 65 mm Hg. This may result from a reluctance to allow MAPs to fall below a threshold ingrained in our thinking, or it may simply reflect BP lability making it difficult to maintain a 5 mm Hg window. Both atrial fibrillation and the need for renal replacement therapy are clinically important endpoints that we should seek to avoid.

It would have been nice if the authors provided data on catecholamine dosing and atrial fibrillation — did rates increase at a specific dose? Was it more common when epinephrine was added to norepinephrine? If we knew the answer to these questions, we might be able to target an MAP of 80 mm Hg for patients with a history of hypertension while minimizing the risk for inducing atrial fibrillation.

 

References

  1. Society of Critical Care Medicine. Surviving Sepsis campaign: international guidelines for management of severe sepsis and septic shock. 2012. http://www.survivingsepsis.org/Guidelines/Pages/default.aspx and http://www.sccm.org/Documents/SSC-Guidelines.pdf Accessed April 7, 2014.
  2. Asfar P, Meziani F, Hamel JF, et al; SEPSISPAM Investigators. High versus low blood-pressure target in patients with septic shock. N Engl J Med. 2014 Mar 18. [Epub ahead of print] http://www.nejm.org/doi/full/10.1056/NEJMoa1312173 Accessed April 7, 2014.