10 Foods to Lower Blood Pressure Naturally & 10 Common Foods That Increase It

Feeling the Pressure?

Millions of Americans struggle with high blood pressure, and it’s a risk that’s not going down anytime soon. Loads of common foods are loaded with natural compounds that can both elevate and stabilize your blood pressure. After reading through this list, you might want to check which of these foods you have stocked in your fridge.

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1. Lemon Juice

Adding lemon juice to your meals is a natural and effective way to lower blood pressure. This is because citrus fruits are high in flavonoids, which are a type of antioxidant that is known to reduce blood pressure in as little as five months. If you don’t like it over your food, you can add some to your water or tea instead.

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2. Garlic

Garlic is a very common cooking ingredient that makes its way into most meals easily. Its flavor lends itself to everything from stir-fries to spaghetti. Additionally, chopped or crushed garlic releases allicin, which is known to help reduce blood pressure.

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3. Quinoa

If you’re trying to reduce carbs, quinoa is a must-have for your pantry. It’s a super grain that’s plant-based and loaded with magnesium. Not only does it help manage appetite, but it's also able to stabilize blood sugar. It’s super easy to use too, as you can use it as a rice substitute or even as a topping for salad.

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4. Beets

Some people might feel a bit nervous cooking with beets, but they’re super versatile and quite forgiving. Plus, they can help reduce blood pressure as they’re rich in nitric oxide. Beetroot juice, in particular, is known to lower systolic blood pressure, but you can also eat it in a beet salad or as a side to your meal.

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5. Red Bell Peppers

You’re going to want the red peppers in particular when it comes to using this ingredient. These peppers are loaded with vitamin A and potassium, all factors that can help manage your blood pressure. You can chop them up for a stir-fry or even have them raw with some hummus.

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6. Pomegranates

Pomegranates can be difficult to work with, especially when you have to peel them yourself. But they’re a superfood when it comes to lowering blood pressure. They’ve also been linked with lowering inflammation, so it’s time to stock up on those juices.

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7. Blueberries

Like citrus, blueberries are also super high in antioxidants. In fact, for some people, blueberries are a major source of antioxidants in their diet and also contain a specific compound called anthocyanin. In most people, these compounds have led to significant improvements in blood pressure.

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8. Pumpkin Seeds

If you’re looking for something to casually snack on, then pumpkin seeds are the answer. Of course, you want to get the unsalted variety so as not to skyrocket your sodium. At that point, pumpkin seeds offer magnesium and zinc, which help lower blood pressure.

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9. Bananas

Next time you’re making a smoothie, be sure to throw a banana in. Bananas are super rich in potassium and support blood pressure management. Plus, you get so many other perks like their fiber richness and the natural sweetness they add to meals.

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10. Dark Chocolate

If you’re not feeling like fruit and want a tasty dessert, then consider dark chocolate. This variant of chocolate is full of flavanols, which can help support blood vessel function. Of course, don’t overindulge just because they’re healthy, as too much can be too calorie dense.

Now that we talked about foods that naturally lower your blood pressure, here are 10 common ones to avoid.

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1. Potato Chips

There’s nothing quite as crispy and consoling as a bag of freshly opened potato chips. However, these chips are full of salt, and high sodium is the number one culprit when it comes to raising blood pressure. Maybe try a low-salted version instead to ensure everything is at a moderate level.

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2. Granola Bars

In theory, granola bars are supposed to be healthy. But the sad reality is that not all foods are created equally. In fact, some granola bar brands are very high in sugar due to the use of fructose corn syrup. So be sure to check the back of that box before buying.

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3. Pork Chops

When it comes to making dinner, you’ll want to find a protein that shines. However, most red meats come with more cons than pros. Pork in particular is highly processed, which means it can release compounds that further elevate blood pressure. Try lean meats instead!

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4. Apple Juice

A fruity drink might sound like a great way to start the day. It’s healthier than sodas, at least in theory, but that’s not the reality. In fact, fruit juices can have just as much sugar as a soda, if not more. They too are filled up with high fructose corn syrup, so keep an eye out.

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5. Coconut Oil

One of the first things health-conscious people do when it comes to cooking is swap out their oils. A healthy oil can be a game changer, and you might think coconut oil falls into this category. Unfortunately, coconut oils also contain saturated fats, and for most people, you only want 6% of your daily calories to stem from this source.

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6. Yogurt

While yogurt is usually healthy and loaded with good probiotics, there are some to watch out for. Mainly, you want to avoid full-fat yogurts, or any dairy product that has full fat, such as certain creams or milk. This is because the saturated fats within can increase blood pressure.

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7. Peanut Butter

Peanut butter shares a similar fate to granola bars, as in it’s too sugary. While the flavor may be deceiving, peanut butters also take advantage of high fructose corn syrup, so be sure to get only healthy variants. The issue with fructose is that it causes hypertension and increases your salt absorption.

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8. Pre-Packaged Meals

There’s nothing more convenient than getting a ready-to-eat meal that only needs to be heated up or assembled. This could be as casual as Lunchables or something fancier from the freezer aisle. However, a lot of pre-packaged foods rely on high salt and sugar to get their flavor, so be sure to choose carefully.

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9. Ketchup

Ketchup is a favorite condiment for many. It’s super versatile and has a nice mild tang, making it the perfect companion for a plethora of dishes. However, even ketchup is loaded with high amounts of sugar and salt. While it might not taste super salty, the sodium levels are still hiding in plain sight.

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10. Gatorade

Energy drinks might fool you with their name; they sound as if they’re healthy, marketing themselves as sports drinks. But these drinks are loaded with caffeine, which elevates blood pressure. Energy drinks like Gatorade often fall victim to this, so be sure to check the label.

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