Foods That Lower Blood Pressure Quickly.
Most types of seeds can help lower blood pressure.
That�s because minerals, including potassium and magnesium, are associated with reducing blood pressure.
That�s why they play such an integral role in the DASH (Dietary Approached to Stop Hypertension) diet.
Sprinkle them over salad, yogurt, or eat them as a heart-healthy snack.
People who drink beet juice can experience lower blood pressure in as little as 24 hours, according to a study published in Nutrition Journal.
This was especially true for men in the study group.
These summer berries aren’t just sweet and delicious, research suggests they may help lower blood pressure.
In a study published in the Journal of Nutrition,obese individuals who supplemented their diet with about 2 cups of blueberries for eight weeks saw a 4 to 6% decrease in blood pressure.
A study published in the journal Hypertension examined the influence of pistachios on blood pressure in those with high blood fat levels.
Participants were given a standard American diet for two weeks, then put on a diet where 10% or 20% of calories came from pistachios(1 serving of pistachios per day and 2 servings of pistachios per day, respectively).
Participants on both diets saw a reduction in blood pressure, though those eating 1 serving per day had a lower reduction.
Although more research is needed, there’s no harm in adding 1 serving of pistachios into your calorie-controlled eating plan.
Folks who eat 2 to 3 servings of low-fat dairy every day can halve their risk of developing blood pressure, according to a study published in the American Journal of Clinical Nutrition.
The reduction in blood pressure was not seen in participants consuming whole-fat dairy foods, only low fat.
Consider cottage cheese, Greek yogurt, and using low-fat milk in your coffee and cereal.
A study of close to 4,400 participants looked at the benefits of eating leafy, green vegetables over a span of 20 years.
The results showed that those who consumed more folate-rich foods like spinach were less likely to have high blood pressure when they were older.
Other folate-filled leafy greens you can eat include kale and collard greens.
Cocoa beans are filled with antioxidants,including theobromine, which has been shown to help lower blood pressure.
1 oz of dark chocolate can yield 150 calories and 9 grams of fat, so eating bars of it is generally unwise.
Limit yourself to 1 ounce per day, and make sure it�s at least 60% cacao.
Organic Grape Juice.
Concord grapes may play a role in healthy blood pressure.
Some studies suggest red and purple grape juice mimics the benefits of red wine, including reducing the risk of blood clots, lowering bad cholesterol, and helping promote healthy blood pressure, according to the Mayo Clinic.
Try blending the juice into a smoothie , or whisk it into a salad dressing.
Almonds can lower blood pressure when incorporated into a calorie-restricted diet, according to a 2016 study published in Journal of Nutrition.
Participants consumed 15 percent of their daily calorie allotment from almonds�or they consumed a low-calorie diet without nuts.
Those in the almond group had lower blood pressure compared to those in the nut-free group, likely due to the heart-healthy mono unsaturated fat.
It can help lower blood cholesterol and arterial inflammation.