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These Foods Can Help Lower Your Blood Pressure

By Paul Rothbart

Hypertension or high blood pressure is a very common condition. It is estimated that more than a billion have it worldwide. It is a risk factor for heart disease, heart attack, and stroke. Fortunately, it is one of the most preventable factors. There are medications that can lower blood pressure. They are helpful for those who need them. But any medication can have side effects that may cause problems. Lowering your blood pressure naturally is the better way to go. You can do that by including these foods in your diet.

Lentils and Beans

Members of the legume family, lentils, and beans contain many nutrients that can help lower blood pressure. They are loaded with magnesium, potassium, and dietary fiber, all of which have been proven by science to help you reach and maintain healthy blood pressure levels. Eight studies involving 554 subjects found that switching out other foods in their diets for lentils and beans lowered the average blood pressure for those both with and without hypertension.

Fatty Fish

Fatty fish such as salmon are one of the very best blood pressure and heart-healthy foods you can eat due to their content of omega-3 fatty acids. Omega-3s are healthy fats that can reduce inflammation throughout the body as well protect the blood vessels from constriction caused by harmful compounds called oxylipins. There is research to back this up as a large study using 2,036 subjects found that higher levels of omega-3s in the blood correlated with lower blood pressure.

Citrus Fruits

The citrus family of fruits is among the healthiest of foods. Grapefruits, oranges, lemons, and their juices are loaded with vitamins, minerals, and antioxidants that can help lower blood pressure and improve heart health. Research conducted in Japan had 105 women drink lemon juice daily combined with a walking regimen. The average blood pressure was lowered significantly. Scientists have determined that the flavonoids and citric acid in these fruits are responsible for these effects. 


Berries such as strawberries, raspberries, and blueberries are delicious fruits that are loaded with antioxidants. The berries get their colors from anthocyanins, a type of antioxidant that reduces the levels of nitric oxide in the blood. This helps to prevent constriction of the blood vessels thus lowering blood pressure and improving heart health.

If your blood pressure is high, it's important for your heart health to lower it. Medications are effective but natural methods are better. By adding these foods to your diet, you can thrill your tastebuds and lower your blood pressure to healthy levels. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Fayetteville, N.C.

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