High Blood Pressure Summary
Beet juice and pomegranate juice have nitrates and antioxidants, olive oil and fish oil have omega-3s and polyphenols, and dark chocolate has cocoa flavanols. All of these nutrients are excellent blood pressure regulators and have various health benefits. Garlic is beneficial as well likely because of its antioxidants. Additionally, flaxseed and pistachios reduce blood pressure because of their potassium, magnesium, and fiber content.
SOURCES
(Berry et al., 2014), (Coles and Clifton, 2012), (Eggebeen et al., 2013), (Hobbs et al., 2012), (Hobbs et al., 2013), (Kapil et al., 2010), (Kelly et al., 2013), (Siervo et al., 2013), (Sobko et al., 2009), (Vanhatalo et al., 2010), (Webb et al., 2008)
Pomegranate:
(Asgary et al., 2013), (Asgary et al., 2014), (Aviram and Dornfeld, 2001), (Aviram et al., 2004), (Basu and Penuganda, 2008), (Tsang et al., 2012)
Olive Oil:
(Alonso et al., 2007), (Bondia-Pons et al., 2007), (Fitó et al., 2004), (Moreno-Luna et al., 2012), (Perona et al., 2004), (Terés et al., 2008)
Fish Oil:
(Appel et al., 1993), (Bairati, Roy, and Meyer, 1992), (Cobiac et al., 1992), (Geleijnse et al., 2002), (Haglund et al., 1990), (Hoshi et al., 2013), (Knapp and Fitzgerald, 1989), (Mori et al., 1999), (Morris, Sacks, and Rosner, 1993), (Yin, Chu, and Beilin, 1991)
Dark Chocolate:
(Almoosawi et al., 2010), (Buijsse et al., 2006), (Buijsse et al., 2010), (Desch et al., 2010), (Faridi et al., 2008), (Grassi et al., 2005), (Grassi et al., 2008), (Taubert et al., 2003), (Taubert et al., 2007), (Taubert, Roesen, and Schömig, 2007), (Zomer et al., 2012)
Garlic:
(Ali et al., 2000), (McMahon and Vargas, 1993), (Mohamadi et al., 2000), (Preuss et al., 2001), (Reinhart et al., 2008), (Ried et al., 2008), (Silagy and Neil, 1994)
Flaxseed:
(Caligiuri et al., 2014), (Khalesi, Irwin and Schubert, 2015), (Nestel et al., 1997), (Paschos et al., 2007), (Ursoniu et al., 2015)
Pistachios:
(Dreher, 2012), (Mohammadifard et al., 2015), (Parham et al., 2014), (Sauder et al., 2014), (West et al., 2012)
Foods That Help Reduce High Blood Pressure
Beet Juice & Pomegranate
90 caps 440mg each
Nitrates, antioxidants, tannins to reduce blood pressure
BEET JUICEPOMEGRANATE JUICE LEARN MORE
Olive Oil & Fish Oil
2 liters
Omega-3s, DHA and oleic acid to reduce blood pressure
OLIVE OILFISH OIL LEARN MORE
Dark Chocolate
12 Pack
Flavanols in dark chocolate help reduce blood pressure
BUY ON AMAZON LEARN MORE
Other Important Information
Hawthorn fruit may be beneficial in reducing blood pressure (Chang, 2005; Walker et al., 2002; Walker et al., 2006).
Eating these foods will help but it is even more important to eliminate detrimental foods like foods high in trans fatty acids and salts. Reducing your sodium intake is crucial and following the DASH diet, which consists of low fat dairy, whole grains, and fruits and vegetables can be very effective (Appel et al., 1997; Danaei et al., 2009; Meneton et al., 2005; Sacks et al., 2001).