5 Foods to Help Lower your Blood Pressure

Lifestyle changes, medication, and weight loss can help to reduce blood pressure. But what about dietary support?

Let's take a look at some key foods that can be introduced as part of your holistic approach to handling hypertension. 

There are many foods like bananas, dark chocolate (yes!), oats, leafy green vegetables, garlic, and pistachios (the list goes on), that can be incorporated into your diet. Below, we highlight some of our favourite options that just so happen to make great water infusions as well as helping you reduce your blood pressure. You can use these foods by themselves, or combine to create your own delicious flavours!

Share with us your own flavour combinations in the comments below.

1. Blueberries

A recent study found that eating a cup of blueberries a day may help to reduce your blood pressure.

High levels of anthocyanins, phytochemicals that give blueberries their colour, helps to improve endothelial cell function. These cells line the inside of blood vessels and help with blood pressure regulation and blood flow. 

Reduce Blood Pressure with Blueberries - Leaf Bottle

Image: https://unsplash.com/@plushdesignstudio

2. Kiwi Fruit

We've all heard of the saying, "an apple a day keeps the doctor away", but a study in the Journal of the American College of Nutrition pitted the humble fruit against the kiwi and found that this furry berry gave some surprising results.

Rich in potassium, kiwi fruit helps to counteract sodium in the body. The more potassium you eat, the more sodium you lose through your urine. Potassium also has the added benefit of helping to ease the tension in your blood vessel walls.

Kiwis are also rich in lutein, a carotenoid vitamin, known to be good for your eyes. However, the study suggests that lutein-rich kiwis helped lower systolic blood pressure. 

Lower your Blood Pressure with Kiwi Fruit
Image: https://unsplash.com/@cravethebenefits
 

3. Watermelon

Did you know that watermelon, a summer favourite, can reduce blood pressure in your ankles and upper arms? One study found that citrulline in watermelon helps us produce nitric oxide, a gas that helps our arteries become more flexible and also relaxes blood vessels.
Reduce Blood Pressure with Watermelon - Leaf Bottle
Image: https://unsplash.com/@lenneek

4. Pomegranate

The pomegranate is from a fruit-bearing shrub from the Middle East. They help reduce blood pressure by lowering levels of Angiotensin-converting enzyme (ACE), a protein that plays an important role in controlling the size of blood vessels in the body.

Reduce Blood Pressure with Pomegranate - Leaf Bottle
Image: https://unsplash.com/@cnagraphy

5. Cinnamon

Rich in antioxidants and anti-inflammatory properties, an analysis of the delicious spice showed promising signs with blood pressure management by dilating and relaxing blood vessels. It has the added benefit of helping to reduce sugar cravings, obesity, and diabetes -- all linked to hypertension.

Reduce Blood Pressure with Cinnamon - Leaf Bottle

Image: https://unsplash.com/@heatherbarnes
Want more water infusion ideas? Sign up for our FREE Water Infusions Guide with 55 flavour combinations for you to enjoy!
Disclaimer: Information in this article is provided for your benefit as part of a holistic approach to your health concerns and is not meant as medical advice. Please consult your doctor if you have any medical concerns; for any contraindications with medicines you may be taking.

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