What is the main cause of high blood pressure? What causes high blood pressure? High blood pressure usually develops over time. It can occur due to an unhealthy lifestyle, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and obesity, can also increase the risk of developing high blood pressure. What foods should I eat to lower my blood pressure? Studies have shown that certain foods can lower blood pressure. Combining these foods in your diet can lead to long-term health benefits. Medications, dietary changes and other lifestyle modifications can lower high blood pressure, or hypertension, while reducing the likelihood of developing associated diseases. High blood pressure increases the risk of heart disease, stroke and kidney disease. There is a list of 18 foods that naturally lower blood pressure 1. berries Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. A serving of blueberries is about 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is about 7 strawberries. 2. bananas Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains about 422 milligrams (mg) of potassium. Potassium reduces the effect of sodium and relieves tension in the walls of blood vessels. 3. beets Drinking beet juice can lower blood pressure in the short and long term because it contains dietary nitrate. A serving of beets is about 1 cup, or about 2 small beets or 1 large beet. 4. dark chocolate Cacao, a component of dark chocolate, contains flavonoids, an antioxidant. Flavonoids can help lower blood pressure, according to the AHA. However, he notes that a person may not be able to consume enough flavonoids in dark chocolate to have significant benefits. 5. kiwi A daily serving of kiwi can help manage mild high blood pressure. Kiwis are also rich in vitamin C. Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2-3 kiwiifruits, makes up 1 serving. 6. watermelon Watermelon contains an amino acid called citrulline. The body converts citrulline into arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages elasticity in the arteries. These effects promote blood flow, which can lower high blood pressure. 7. oats Oats contain a type of fiber called beta-glucan, which may have benefits for heart health, including blood pressure. 8. green leafy vegetables Leafy green vegetables are rich in nitrates, which help manage blood pressure. Examples of leafy greens include: - cabbage - collard - kale - mustard - spinach - Swiss chard 9. garlic Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. 10. S S S 11. S 12. natural yogurt Yogurt is a fermented dairy food. To enjoy unsweetened yogurt: - Add 1 tablespoon to a plate of stew or curry - Stir in chopped cucumber, mint and garlic as a side dish - use it instead of cream for fruit and desserts - Add a spoonful to oatmeal, nuts and dried fruit for breakfast 13. grenades Pomegranates contain antioxidants and other ingredients that can help prevent high blood pressure and atherosclerosis. People can consume pomegranates whole or in juice form. When buying pre-packaged pomegranate juice, check for added sugar. 14. cinnamon Cinnamon may help lower blood pressure, according to a 2020 review. Researchers found that consuming up to 2 grams of cinnamon per day for 8 weeks or longer reduced blood pressure in people with a body mass index of 30 or more. 1 Several studies have shown that eating nuts of various kinds can help manage hypertension. Choose unsalted nuts and: - snack on them without additives - add to salads - blend them into pesto - use them in main dishes, such as roast nuts 1 16. O People can consume citrus fruits: - As beverages, for example, by making orange juice or squeezing a lemon into water - Whole or in fruit salads, in the case of oranges and grapefruits - as lemon juice, squeezed on salads for flavor instead of salt 17. oily fish Examples of fatty fish are: - anchovies - sardines - mackerel - albacore tuna Some fish contain mercury, and people should check the latest Food and Drug Administration (FDA) guidelines. 18. tomato extract Tomato contains lycopene, an antioxidant that can benefit heart health.