Updated: May 25
In addition to ensuring you get enough exercise, and some other possible lifestyle modifications, including certain foods into your diet on a regular basis could be effective in managing hypertension.
Our top 6 foods to reduce hypertension through nutrition are:
Eating citrus fruits daily, such as oranges and lemons, that contain vitamins, minerals and plant compounds may have blood pressure lowering benefits.
However, caution must be exercised when eating grapefruit or drinking grapefruit juice due to possible inferences in the way compounds of this fruit may interact with common medications used for lowering blood pressure.
A study in Japan, where 101 women took part, recorded the amount of lemon ingested and the number of steps they walked over a 5-month period. The results showed that there was a reduction in systolic blood pressure which they concluded was attributed to the citric acid and flavonoid content of lemons.
Ginger has been used for centuries to improve many aspects of heart health, including circulation, cholesterol levels, and blood pressure and is an ingredient that is easy to incorporate into many meals.
Hypertension was assessed as part of a study of 4,628 people, where the association between the level of ginger intake and the prevalence of chronic diseases was analysed. Participants that consumed 2–4 grams of ginger per day had the lowest risk of developing high blood pressure and it was concluded that ginger also had the ability to reduce the probability of illness. This was most probably due to the fact that ginger acts as a natural calcium channel blocker and natural ACE inhibitor, which are types of blood pressure medication.
Many studies have been carried out to review the effects of eating garlic and whether it reduces the systolic and diastolic blood pressure and the conclusions have been favourable.
A study of seven groups of 30 patients concluded that the five groups that were given varying doses of garlic table
ts compared to the two groups that were given atenolol (a high blood pressure medication) and a placebo, all benefitted from a decrease in both systolic and diastolic blood pressure.
Garlic contains many compounds such as sulphur and allicin that may benefit your heart by helping increase blood flow and relax blood vessels.
Cinnamon, a key kitchen ingredient, has been used for centuries in traditional medicine to treat heart conditions, including high blood pressure, and is very easy to incorporate into meals.
It is believed that cinnamon lowers blood pressure by dilating and relaxing the blood vessels.
It is suggested that to start to obtain the best results, cinnamon should be consumed consistently over at least a 12-week period.
If you have mild hypertension at a stage of lifestyle modification, please see below a simple recipe that could be introduced, morning and evening, to reduce blood pressure naturally. Please only do this under the supervision of your doctor or dietician.
Simply mix together the following ingredients:
• Freshly squeezed lemon juice, from half a lemon
• 1 whole freshly squeezed orange
• 1 clove of crushed garlic
• 2g of finely cut ginger
• 1 level teaspoon of powdered cinnamon.
5. Salmon and other oily fish
Research has shown that eating salmon, mackerel, sardines, and other oily fish that contain excellent sources of omega-3 fats provide significant heart health benefits.
Two servings of oily fish per week as part of a healthy diet may provide numerous health benefits including helping to reduce inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins in turn lowering blood pressure levels.
A recent study in 2,036 healthy people aged between 25 and 41 years found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension.
Broccoli, part of the brassica family, can be eaten raw or cooked. Including broccoli in your diet is beneficial for many health reasons, including heart health.
Broccoli contains flavonoid antioxidants which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.
In a very detailed long-term study of over 20 years, funded partly by an American Heart Association fellowship award, that included data from 187,453 people found that the participants had a decreased risk of high blood pressure when they consumed at least four servings of broccoli per week compared to those who consumed broccoli once a month or less.
For a better understanding of nutrition and the part it can play in your unique journey to reduce hypertension, as well as general wellbeing, please get in touch with our team of experts.
All our Unique Plans start with nutrition as the foundation on which to build your future health goals.
Our Unique Plans are definitely not ‘one size fits all’ but are instead tailored specifically to suit the needs of every individual and include 1-2-1 support every step of the way.