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13 Foods That Can Lower Your Blood Pressure
Just a DASH Will Do
Go Green (and Leafy)
Berry Good for You
Yogurt
Fatty Fish
Sprinkling of Seeds
Oatmeal
Turn Up the Beet
Garlic
Pistachios
Pomegranates
Olive Oil
Legumes and Beans
Dark Chocolate
Foods Are Not the Whole Treatment
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SOURCES:
Mayo Clinic: “DASH diet: Healthy eating to lower your blood pressure,” “Fish oil.”
National Heart, Lung, and Blood Institute: “High Blood Pressure,” “Your Guide To Lowering Your Blood Pressure With DASH.”
American Heart Association: “Low Potassium Can Help Control High Blood Pressure.”
Nutrients: “The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials.”
Harvard Health: “Key minerals to help control blood pressure.”
Archives of Internal Medicine: “Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials,” “Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.”
Nutrition Journal: “Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial.”
Academy of Nutrition and Dietetics: “Kidney Disease: High- and Moderate-Potassium Foods.”
Pharmacognosy Reviews: “Role of natural herbs in the treatment of hypertension.”
American Family Physician: “Health Effects of Garlic.”
American Journal of Clinical Nutrition: “The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials.”
Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.”
American Journal of Hypertension: “Olive Oil Polyphenols Decrease Blood Pressure and Improve Endothelial Function in Young Women with Mild Hypertension.”
BMC Medicine: “Does chocolate reduce blood pressure? A meta-analysis.”