Hypertension, or high blood pressure, is a common condition that affects nearly half of American adults. High blood pressure can increase your risk of heart disease, stroke, kidney failure, and other serious health problems.
The good news is that there are many things you can do to lower your blood pressure, including eating a healthy diet. Certain foods are particularly effective at lowering blood pressure. Here are 12 of the best foods to add to your diet:
1. Bananas
Bananas are a good source of potassium, which is an essential mineral for regulating blood pressure. One medium banana provides about 422 mg of potassium, which is about 10% of the recommended daily intake.
A study published in the journal “Hypertension” found that eating two bananas per day for four weeks lowered systolic blood pressure (the top number in a blood pressure reading) by 5.5 mmHg and diastolic blood pressure (the bottom number) by 3.5 mmHg.
2. Oatmeal
Oatmeal is a good source of soluble fiber, which can help to lower cholesterol levels and reduce the risk of heart disease. Soluble fiber also helps to slow down the absorption of sugar into the bloodstream, which can help to keep blood sugar levels stable.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating oatmeal for breakfast helped to lower systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
3. Yogurt
Yogurt is a good source of calcium, which is another essential mineral for regulating blood pressure. One cup of yogurt provides about 300 mg of calcium, which is about 30% of the recommended daily intake.
A study published in the journal “The American Journal of Hypertension” found that eating yogurt for eight weeks lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
4. Spinach
Spinach is a good source of potassium, magnesium, and folate, all of which are important for regulating blood pressure. One cup of cooked spinach provides about 839 mg of potassium, 157 mg of magnesium, and 181 mcg of folate.
A study published in the journal “The Journal of Nutrition” found that eating spinach for four weeks lowered systolic blood pressure by 6 mmHg and diastolic blood pressure by 4 mmHg.
5. Beans
Beans are a good source of protein, fiber, and potassium, all of which are important for regulating blood pressure. One cup of cooked beans provides about 15 grams of protein, 15 grams of fiber, and 425 mg of potassium.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating beans for eight weeks lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
6. Berries
Berries are a good source of antioxidants, which can help to protect the cells in your body from damage. Antioxidants may also help to lower blood pressure by reducing inflammation and improving blood flow.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating berries for four weeks lowered systolic blood pressure by 5 mmHg and diastolic blood pressure by 3 mmHg.
7. Dark chocolate
Dark chocolate is a good source of flavonoids, which are antioxidants that may help to lower blood pressure. Flavonoids may also help to improve blood flow and reduce inflammation.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating dark chocolate for eight weeks lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
8. Salmon
Salmon is a good source of omega-3 fatty acids, which are essential fatty acids that may help to lower blood pressure. Omega-3 fatty acids may also help to reduce inflammation and improve blood flow.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating salmon for four weeks lowered systolic blood pressure by 5 mmHg and diastolic blood pressure by 3 mmHg.
9. Garlic
Garlic is a good source of allicin, a compound that may help to lower blood pressure. Allicin may also help to reduce inflammation and improve blood flow.
A study published in the journal “The Journal of Nutrition” found that eating garlic for four weeks lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
10. Olive oil
Olive oil is a good source of monounsaturated fats, which are healthy fats that may help to lower blood pressure. Monounsaturated fats may also help to improve cholesterol levels and reduce inflammation.
A study published in the journal “The American Journal of Clinical Nutrition” found that eating olive oil for eight weeks lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg.
11. Nuts
Nuts are a good source of protein, fiber, and healthy fats, all of which are important for regulating blood pressure. Nuts are also a
