Best foods that naturally lower blood pressure

A daily glass of beetroot juice may help lower blood pressure within as little as three hours, according to a 2015 study by Queen Mary University of London published in the journal Hypertension.

Beetroot is one of several common foods that researchers say may help reduce high blood pressure, often referred to as the “silent killer.” The condition usually has no obvious symptoms, but it significantly increases the risk of heart attack, stroke and kidney failure.

Potassium in foods to combat hypertension

Dark green leafy vegetables such as spinach and kale are rich in potassium, which helps the body remove excess sodium. High sodium levels are a major contributor to high blood pressure. Bananas are also rich in potassium and provide the same benefit, making them an easy food to include in a daily diet.

Foods with nitrates and flavonoids

Beetroot is not the only food that contains nitrates, which help widen and relax blood vessels. Garlic also contains natural compounds that support this process and has been used for centuries to treat various health conditions. In addition, foods rich in flavonoids may help improve blood vessel function. When choosing chocolate, nutritionists recommend dark chocolate containing at least 70% cocoa.

Fish, Fiber, and Fermented foods

Fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and help keep blood vessels healthy. Health experts generally recommend eating two servings of oily fish each week. Oatmeal is also a healthy choice because it contains beta-glucan fiber, which may help lower cholesterol and blood pressure.

Low-fat yogurt is a good source of calcium and probiotics, and some studies suggest it may provide health benefits, especially for women. Pomegranates are also included on the list because research indicates they may help lower systolic blood pressure.

However, these foods should not replace prescribed medication. Doctors advise patients not to stop taking their medication without consulting a health care professional. Combined with regular exercise, reduced sodium intake and better sleep, small dietary changes may help improve overall heart health.