12 Foods to Lower Your High Blood Pressure Naturally

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1. Citrus fruits

Lemons, grapefruit, oranges, tangerines, you name it! All citrus fruits do wonders for lowering blood pressure levels. They contain powerful minerals, plant compounds, and vitamins (vitamin C and B6) that will most likely maintain heart health by minimizing the most common risk factor for developing heart disease, namely high blood pressure.

A large study proved that drinking lemon juice every single day paired with walking at least 30 minutes could significantly reduce your systolic blood pressure. The researchers added that this is possible due to the flavonoid content and the citric acid found in lemons.

Oranges are superfoods too. Numerous studies demonstrated that enjoying orange juice on a regular basis can minimize blood pressure levels. However, before you do that, ask your doctor first. Both orange and grapefruit juice can interfere with your blood pressure medications.

Other impressive benefits of citrus fruits:

  • boosting eyesight
  • keeping you satiated for longer
  • promoting hair growth
  • acting as a detoxifier
  • aiding weight loss
  • preventing kidney stones

If you’re not a citrus fruits fan, we’ve got your back. Here Are 10 Ordinary Fruits With Extraordinary Health Benefits!

Photo by Elena Eryomenko from Shutterstock

2. Fatty fish

Fatty fish like mackerel, trout, sardines, herring, and tuna are great for our health, but salmon, in particular, is the best of the best. Thanks to its omega-3 fats, eating salmon regularly can reduce your blood pressure levels by minimizing inflammation and lowering the levels of oxylipins, compounds made from polyunsaturated fatty acids.

It was demonstrated that a higher intake of omega-3  fats could lower the levels of blood pressure.

A study involving 2,036 healthy individuals concluded that those who had the highest blood levels of omega-3s saw a significant reduction in both systolic blood pressure and diastolic blood pressure, compared to those who had low blood levels of omega-3s.

However, eat no more than 12 ounces of salmon per week and always opt for wild salmon.

Other impressive benefits of fatty fish:

  • improving brain health
  • boosting energy levels
  • protecting bone health
  • preventing eye problems
  • maintaining heart health
  • decreasing belly fat

Not sure how to grill your favorite fatty fish? Look no further than this article!

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