5 foods that naturally lower blood pressure

High blood pressure, also known as hypertension, is a silent killer. Why? Because 46% of people are unaware that they have it, and 1 .4 billion people are living with this condition, according to the World Health Organization. If left unchecked, hypertension can lead to heart disease, stroke, and kidney dysfunction. Keeping blood pressure in check is crucial to keeping these chronic diseases at bay. In a video shared on his Instagram handle, Dr Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, listed a few foods that can help lower blood pressure naturally.
Banana

Go bananas about bananas. “These are high in potassium, which aids in reducing blood pressure by helping the kidneys eliminate excess sodium,” the doctor said. A recent study from the University of Waterloo found that increasing the ratio of dietary potassium to sodium intake may be more effective for lowering blood pressure than simply reducing sodium intake. “Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium,” they said. “Early humans ate lots of fruits and vegetables, and as a result, our body’s regulatory systems may have evolved to work best with a high-potassium, low-sodium diet. Today, Western diets tend to be much higher in sodium and lower in potassium. That may explain why high blood pressure is found mainly in industrialised societies, not in isolated ones.”

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Dark chocolate

Another reason to gorge on chocolate! Dark chocolate has long been known for its health benefits. Dr Sethi states that indulging in dark chocolate may benefit more than just your taste buds. “It is packed with magnesium and flavanols, which lower blood pressure by boosting the production of nitric oxide,” he said. A 2010 meta-analysis of studies suggested that flavanol-rich cocoa products, such as dark chocolate, modestly reduced blood pressure in adults with hypertension. The catch: stick to dark chocolate with at least 70% cocoa content, and consume it in moderation.
Beetroot

Yes, that’s right. Beets are not just pretty; they are packed with compounds that lower your blood pressure. Dr Sethi notes that beetroot, with its high organic nitrates, is converted by the body into nitric oxide, which dilates blood vessels and improves blood flow. Consider juicing them or making a smoothie. You can also add them to salads or use beetroot powder to sprinkle on your dishes.
Pomegranates

Skip the chips and munch on pomegranate seeds when you feel like snacking. Pomegranates are packed with antioxidants, particularly polyphenols, which have been shown to reduce blood pressure. “Pomegranates have been shown in studies to reduce blood pressure by lowering the levels of angiotensin-converting enzyme (ACE),” the gastroenterologist said. A 2017 study found that pomegranate juice is beneficial in both the short and long term for lowering blood pressure. “These effects are accompanied by antioxidant and anti-atherosclerotic actions that collectively improve cardiovascular health. The antihypertensive effects have been reported for pomegranate juice. Both systolic and diastolic pressures are affected,” the authors said.
Ginger

Add ginger to your juices, wraps, or to season meats, because it can protect your body like nothing else. A staple in South Asian cuisines, ginger acts as a natural calcium channel blocker, which can help relax blood vessels and lower blood pressure. You can also add fresh or powdered ginger to teas or use it in stir-fries.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.