Thrive/Strive

8 Foods That Naturally Lower Blood Pressure

Don't Worry, You Won't Have to Eat Sprouts

When I think about blood pressure I think about those free blood pressure machines you find at pharmacies. I always sit down and let them squeeze the hell out of my arms until some random numbers flash up on the screen.

I used to never know what those numbers meant. I just knew that each had to be below a certain level and if they were then I was the healthiest person on the planet.

Of course, that isn’t true, but that’s how the machine makes me feel.

Your blood pressure is typically recorded as two numbers that are written in a ratio like this: 177/76.

This is read as “117 over 76”. If you really want to get medical it is technically read as “117 over 76 millimeters of mercury”. That makes it sound much scarier than it really is.

So what are these numbers and what do they represent?

  • Systolic: The top number, which should always be the higher number of the two (if not go see the grim reaper), measures the pressure in the arteries when the heart beats.
  • Diastolic: The bottom number measures the pressure in the arteries between heartbeats.

Make sense? When your heart beats it pumps blood through your arteries causing them to expand and therefore the pressure rises.

What Is the Recommendation for Healthy Blood Pressure?

This blood pressure table reflects categories defined by the American Heart Association so if you have a problem with them, then take it up with them. Don’t shoot the messenger!

Blood Pressure Category Systolic (Upper #) Diastolic (Lower #)
Normal < 120 < 80
Prehypertension 120-139 80-89
High Blood Pressure (Hypertension) Stage 1 140-159 90-99
High Blood Pressure (Hypertension) Stage 2 160-180

100-110
Hypertensive Crisis (Go to hospital now) > 180 > 110

A single higher blood pressure reading doesn’t necessarily mean that you have high blood pressure. You could’ve just climbed Mt. Everest so it’s important to do multiple readings over time. If they all show consistent readings of high blood pressure then you will need to work on lowering your blood pressure.

Here are 8 foods that will help to lower your blood pressure naturally.

1. Bananas

banana

This fruit contains a lot of potassium. Potassium is known to decrease the harmful effects of sodium. Potassium helps sodium pass through your body in your urine. The more potassium you consume, the faster sodium will leave your body.

Potassium also naturally opens up your blood vessels allowing your blood pressure to decrease.

2. Berries

berries

Berries have pigments called anthocyanins. These are the pigments that give berries their color. It has been said that these pigments help lower blood pressure. These antioxidants also help lower the risk of cardiovascular disease.

Anthocyanins can also be found in dark chocolates and red wines, which have been said to reduce the risk of cardiovascular disease as well.

3. Beets

The nitrates in beets and beet juice help keep your blood vessels clean. Your vessels will have less gunk in them. When you have clean blood vessels, your blood pressure is going to be more regular.

4. Beans

beans

Beans contain multiple nutrients that aid in the reduction and regulation of blood pressure.

All beans contain soluble fiber, potassium, and magnesium. The combination of these nutrients allows your body to pass sodium faster, cleans your blood vessels, and keeps your bowel movements regular.

5. Low-Fat Dairy

Compared to high-fat dairies, low-fat dairies contain calcium and vitamin D which have been known to help reduce blood pressure. They also form milk peptides, which help aid in heart health, when they are digested.

6. Nectarines

Nectarines have a high quantity of potassium and magnesium. They are low in sodium as well. By this time, you know exactly how each of these nutrients will be able to effect your blood pressure.

7. Spinach

spinach

Spinach also has a high quantity of potassium and is low in sodium. They contain a lot of nitrates as well. You can think of spinach as having the benefits of both beets and bananas.

8. Sweet Potato

Calcium, magnesium, and potassium are the key nutrients in sweet potatoes. A lot of people avoid eating the skin of the potato, but if you are trying to look out for your health, then you should really consider eating the skin. The skin will give you that extra boost of nutrients without overdoing it.

Other Ways to Lower Blood Pressure

Of course eating these foods alone might not help you get to the blood pressure readings that you want. You’ll have to add in some other things to help with lowering your blood pressure.

Maintain a Healthy Weight

This is the most important step in maintaining healthy blood pressure. Losing excessive weight is important for lowering blood pressure.

How can you do that?

Exercise Regularly

Nobody is saying you have to hit the gym, although that will help. Incorporate daily walks into your routine. These are helpful for lowering stress and dropping your blood pressure.

If you want to take it further than daily walks then you can start with yoga or Pilates. By stretching your muscles regularly, you will improve circulation, alleviate pain in the muscles, improve your posture, and take a major step in helping to reduce hypertension.

Manage Stress

Stress can have a temporary effect on increasing blood pressure.

If you can keep your stress low then that’s just another way to maintain a healthy blood pressure.

Exercising is a great way to lower stress. You can also try meditation and deep breathing.

Live Longer

Living a healthy style also means that you are making the right choices for your blood pressure. Maintaining a healthy blood pressure means a better outlook on life.

Live longer. Live happier.

Ready to Lose 10-21 lbs in the Next 28 Days?

If you're really serious about losing weight and want to create a new lifestyle for yourself then the 28-Day Weight Loss Challenge is for you.

The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

Sounds too good to be true, right? Well it isn't and we are happy to teach you all about it with the 28-Day Weight Loss Challenge.

Check Out the 28-Day Weight Loss Challenge Now

Hard to Be Happy Without Being Healthy. It’s Time to Challenge Yourself to Be Better.

Transform your body in 3 days and change your life forever with the 3-day weight loss challenge.

The secret behind the people that know how to lose weight and those that struggle to lose weight is knowledge.

It has nothing to do with secret pills or crazy workouts. In this 3 day challenge, you'll learn why your body loves to store fat, how you can turn it into a fat burning machine, and how to maintain the lifestyle through awesome meals.

Start Your Free 3-Day Weight Loss Challenge Today!

Enjoyed 8 Foods That Naturally Lower Blood Pressure? Share it with your friends so they to can follow the Thrive/Strive journey.

Share on Pinterest

More Great Content on Thrive/Strive

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.

Keto Substitutes: 10 Low Carb Food Swaps to Help You Lose Weight

Switching to a ketogenic diet doesn't mean you have to give up your favorite flavors and textures. These keto substitutes will have you thinking you're eating your old favorites.

Keto Dinners: 16 Delicious Low Carb Dinners to Prepare Tonight

Looking for keto dinners that you can easily prepare? Here are 16 awesome low carb dinners to help you stay on track with the ketogenic diet.

The Killer 20 Minute Living Room Workout: Get Your Sweat on at Home

Is there any better place to workout than at home? In this 20 minute living room workout you'll get a nice sweat while burning fat and losing weight fast.

Keto Flu: What It Is and How to Beat It the Healthy Way

Experience keto flu? What is it? How do you beat it? This post shows you how to fight keto flu in a healthy way that keeps you in ketosis.

Alcohol on a Keto Diet: What Is Safe to Drink While in Ketosis?

Is it okay to drink alcohol while on the ketogenic diet? If you're trying to stay in ketosis it's okay to drink alcohol on keto as long as you are drinking the right things.

7 Signs and Symptoms You Might Be in Ketosis When Doing Keto

If you're wondering whether or not you're in ketosis these are some good signs to look out for. It helped me understand ketosis much better. #Keto #KetogenicDiet #WeightLoss

Ketogenic Diet: The Ultimate Guide for Keto Beginners

This guide really helped me understand the ketogenic diet and what I need to do to lose weight. Keto is awesome! #Keto #KetogenicDiet

Lower Body Transformation Burn Workout Without Weights

Looking to get a good workout in for your lower body? Here is an extreme lower body workout that you can do at home.

How to Quit Your Sugar Addiction

Sugar tastes great but it's like a drug that can tear your body apart. How do you quit a sugar addiction, though? Here are the steps that I use to quit mine.

Better Booty Time: No Squats Booty Lifting Workout

Getting a better booty doesn't mean you need to squat yourself to death. This workout is squat free and still targets the right muscles.

Office Yoga: 6 Yoga Moves to Sneak Into Your Work Day

It can be hard to squeeze in a nice yoga session if you work all day. Fortunately we have some yoga moves that you can do in your office.

The Ultimate Belly Workout: How to Get Flat Abs in 5 Minutes Daily

You don't have to do 2 hour workouts to get flat abs. You just have to target the right muscles with the right moves. Doing this 5 minute daily workout routine will help you get closer to your dream of flat abs.