11 FOODS THAT HAVE BEEN SCIENTIFICALLY PROVEN TO LOWER BLOOD PRESSURE

High blood pressure is also known as the silent killer. This is because the symptoms are not easily detected. Hypertension can be managed and prevented. If not, it could lead to death caused by heart attack and stroke.

Cutting down foods high in sodium is effective when managing high blood pressure. However, it could be reinforced by anti-hypertensive foods to make it more effective. 

1 Garlic
Garlic (Allium sativum) has so many health benefits, including weight management. A study has compared garlic to an anti-hypertensive medication called atenolol (1). At the end of this study, they saw a significant decrease in both systolic and diastolic blood pressure after making study participants to consume garlic at different doses. Allicin is the compound in garlic that is responsible for its curative properties.

2 Watermelon 
Watermelon contains potassium, which is helpful in balancing our blood pressure by negating the effects of sodium, which raises blood pressure. 

Watermelon also contains lycopene, which gives it its bright red color. lycopene is a powerful antioxidant which has been shown to be beneficial for heart health.

Research has shown that watermelon is rich in L-citrulline which is useful in regulating blood flow and blood pressure (2).

3 Sesame Oil
 In one study, hypertensive clients were placed on sesame oil for 45 days and they saw a significant decrease in blood pressure. Afterwards, the patients were asked to stop consuming sesame oil for another 45 days which lead to an increase in blood pressure to its initial value (3). 
The findings of this study suggest that the consumption of sesame oil may be beneficial in the reduction of high blood pressure.

4 Flaxseed
A study has revealed that flaxseed has anti-hypertensive benefits and so  many others. This study shows that flaxseed contains alpha-linolenic acid, omega-3 fatty acid and antioxidants that make it beneficial for cardiovascular health (4).

Two other studies have also confirmed that taking dietary flaxseed has potent antihypertensive effects due to its rich constituents like omega-3 fatty acid, lignans and fiber (5, 6).

5 Coconut water

One study has revealed that drinking coconut water can significantly reduce systolic and diastolic pressure in hypertensive people (7).

6 Beetroot

A study conducted showed that drinking beetroot juice is able to bring down high blood pressure. The researchers found out that it was the nitrates in the beetroot that is responsible for bringing down blood pressure. They also discovered that raw beetroot juice had greater antihypertensive effects (8). 

Other studies have also confirmed that dietary nitrate from sources like beetroot can reduce blood pressure in hypertensive subjects (9, 10).

7 Banana

Banana is rich in calcium, magnesium and potassium. Studies have showed that reduced intake of dietary potassium has been linked to cardiovascular diseases such as hypertension and stroke (11).

8 Ginseng
Ginseng, especially  korean red ginseng is able to reduce blood pressure in hypertensive and prehypertensive subjects (12)

9 Celery
Celery leave extracts have been able to decrease systolic blood pressure in fructose induced hypertensive rats (13). This shows that celery may be beneficial in reducing systolic blood pressure

10 Sweet potatoes

Like all foods that help in lowering your blood pressure, sweet potato is rich in calcium, potassium and magnesium. Potassium lessens the effect of sodium in the body thereby reducing blood pressure.

11 Ginger
A study conducted in pakistan has showed that Ginger has antihypertensive effects by blockade of voltage-dependent calcium channels (14).