5 Foods that Ease Hypertension

All types of hypertension, from pulmonary hypertension to essential hypertension, are treated with different medications and various lifestyle changes. One of the most important changes you can make in your life to help ease high blood pressure is to eat a balanced diet that includes plenty of fresh fruits and vegetables, complex carbohydrates, and lean proteins like beans and fish. These five foods that ease hypertension will help you get started on the right path!

1) Almonds

Nuts and seeds, like almonds, are high in magnesium. It’s a mineral shown to relax blood vessels and improve circulation. Magnesium deficiency has been linked to hypertension, making almonds a great snack for lowering blood pressure.

2) Berries

Strawberries, raspberries, blueberries—they’re all great sources of soluble fiber. Soluble fiber helps reduce bad cholesterol and prevent blockages in our blood vessels. Not to mention, all berries are rich in antioxidants that boost our immune system, lower inflammation levels and help us live a healthier life. For diabetics or anyone at risk for hypertension , berries may be particularly beneficial; researchers have found that flavonoids in certain berries can reduce blood pressure by as much as 10%.

3) Avocado

Avocados are packed with potassium, which can reduce blood pressure. Studies have shown that consuming an extra 150 mg of potassium a day (about two avocados) can lead to significant reductions in blood pressure. Avocados also contain folate, which is necessary for red blood cell production and therefore crucial for good cardiovascular health. [1] [2]

4) Dark Chocolate

Research shows eating dark chocolate can help reduce pulmonary arteries hypertension (PAH) symptoms. Dark chocolate contains flavonoids, which are effective anti-inflammatory agents that help dilate blood vessels and ease PAH symptoms. It’s important to note only dark chocolate has been shown to have these benefits; milk chocolate does not. While there is no standard amount of dark chocolate you should consume each day, research suggests you should eat at least one ounce a day in order to lower your risk of PAH symptoms.

5) Green Tea

Drinking two to three cups of green tea a day can lower your blood pressure. In a study at Shahid Beheshti University of Medical Sciences in Tehran, Iran, both men and women who drank two to three cups of green tea every day had lower blood pressure than those who didn’t drink green tea. It might be because green tea is high in antioxidants called catechins, which have anti-inflammatory effects on blood vessels.