Medications, diet, and other lifestyle changes can lower high blood pressure, as well as reduce the chance of developing related conditions.
Research has shown that certain foods, such as fruits, vegetables, nuts, and fatty fish, can help lower blood pressure. Incorporating these foods into your diet can have long-term health benefits.
High blood pressure increases the risk of heart disease, stroke and kidney disease (Photo: NP).
Here are some foods that have been scientifically proven to help lower blood pressure:
Berries
According to Medical News Today , blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. A 2019 review found that anthocyanins and anthocyanin-rich berries may lower blood pressure.
Banana
Bananas contain potassium, which can help control high blood pressure. A medium banana contains about 422 mg of potassium. According to the American Heart Association (AHA), potassium counteracts the effects of sodium and reduces stress on blood vessel walls.
Other potassium-rich foods include apricots, lentils, pumpkin, potatoes… People with kidney disease should consult their doctor before increasing their potassium intake, as too much can be harmful.
Sugar beet
Drinking beetroot juice may lower blood pressure in the short and long term because it contains dietary nitrates. According to a 2022 systematic review, nitrates from beetroot juice reduce systolic blood pressure in people with hypertension.
Black chocolate
Cocoa, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help lower blood pressure, according to the AHA.
However, the AHA says that eating small amounts of chocolate occasionally can be part of a balanced diet. However, people should eat it because they enjoy it, not just for health reasons.
Kiwi
According to a 2022 randomized controlled trial, a daily serving of kiwi may lower systolic blood pressure, among other benefits. People who ate 2 kiwis a day before breakfast for 7 weeks had a 2.7mmHg reduction in systolic blood pressure compared to the control group.
Kiwis are also rich in vitamin C. A 2020 meta-analysis found that vitamin C supplementation significantly reduced blood pressure in people with primary hypertension.
Watermelon
Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, which helps the body produce nitric oxide, a gas that relaxes blood vessels and promotes flexibility in the arteries. These effects aid blood flow, which can reduce high blood pressure.
A small 2023 controlled crossover trial also showed that watermelon juice reduced systolic blood pressure over two hours.
Green leafy vegetables
Green leafy vegetables also help control blood pressure (Photo: NP).
Leafy greens are rich in nitrates, which help control blood pressure. Research shows that eating at least 1 cup of leafy greens a day can lower blood pressure and reduce the risk of heart disease. Examples of leafy greens include cabbage, collard greens, kale, spinach, Swiss chard, etc.
Garlic
Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. A 2020 review concluded that garlic in general can reduce blood pressure, arterial stiffness, and cholesterol.
Lentils and other beans
Lentils provide protein and fiber, and experts say they may benefit the blood vessels of people with high blood pressure.
A 2022 study linked higher bean consumption, 55-70g per day, with a lower risk of high blood pressure. Beans include lentils, peas…
Pomegranate
Pomegranates contain antioxidants and other components that may help prevent high blood pressure and atherosclerosis.
A 2018 trial found that daily consumption of pomegranate juice may reduce systolic and diastolic blood pressure in people with diabetes. However, the authors stressed that more research is needed.
Nuts
Several studies have found that eating various nuts can help control high blood pressure. A 2019 study found that regular walnut consumption can reduce systolic blood pressure in older adults with psychogenic hypertension.
Be sure to choose unsalted nuts.
Citrus fruits
Citrus fruits contain hesperidin, an antioxidant that may benefit heart health. Research suggests that regular consumption of orange juice may help lower systolic blood pressure, and hesperidin may be responsible for this effect.
Fatty fish
The AHA recommends consuming two 85g servings of oily fish per week, as it may reduce the risk of cardiovascular disease.
Fatty fish rich in omega-3 is good for health (Photo: Tu Anh).
A 2022 AHA study found that consuming about 3 grams of omega-3 fatty acids per day can help lower blood pressure. They are found in fatty fish, such as salmon, tuna, mackerel, anchovies, etc.
Source: https://dantri.com.vn/suc-khoe/nhung-tro-thu-dac-luc-trong-bua-an-hang-ngay-giup-ha-huyet-ap-20250515105452913.htm
Comment (0)