Healthy food

How food affects blood pressure

Blood pressure is pressure in the blood vessels. With a normal amount of blood, a healthy heart and healthy elastic vessels, it remains normal. The optimal blood pressure is considered to be 120/80 mm. Hg Art. The first number is the systolic blood pressure, that is, the pressure in the arteries at the moment when the heart contracts and fills them with blood. The second number is the diastolic pressure, which determines the pressure in the arteries between the contractions of the heart.

Low blood pressure can be recognized by general weakness and dizziness. In most cases, it is harmless. The same can be said about slightly elevated blood pressure. This condition is rarely accompanied by severe symptoms (sometimes a mild headache). Much more dangerous - very high blood pressure. The cause of this condition can be an increase in the amount of liquid and salt in the blood, as well as thickening and hardening of blood vessels.

By and large, different things can affect blood pressure indicators, including food. Some products have the effect of stimulants, others, on the contrary, cause a decrease in blood pressure. Knowing what foods and how they affect our blood pressure allows us to regulate our health and well-being.

Products that reduce blood pressure

Studies show that some foods can reduce blood pressure both instantly and in the long term.


Eating large quantities of fruits and vegetables has a beneficial effect on blood pressure. But the berries in this regard are particularly valuable.

The most useful for hypertensive researchers called blueberries, black currants, strawberries, chokeberry and raspberries. These berries contain antioxidant substances anthocyanins, which are responsible for the hypotensive effect of the fruit. American researchers have studied the effect of berries on the health of hypertensive patients. It turned out that the regular use of these gifts of nature can reduce blood pressure by an average of 8%. In addition, many subjects confirmed the immediate hypotensive effect of blueberries. By the way, this berry "works" both in raw form and in the form of jam. In addition, it turned out that regular consumption of berries has a positive effect on cholesterol levels and improves blood clotting.


If your blood pressure is slightly higher than normal (doctors call this condition prehypertension), then raisins can help. According to the study, a daily snack in the form of a handful of dried fruit helps to normalize blood pressure. Scientists suggest that this property received raisins due to the high content of potassium and fiber.

Potassium-rich foods

Bananas, perhaps, is the most famous source of potassium, a mineral that plays a vital role in the treatment of hypertension. According to the American Association of Cardiologists, potassium reduces the effect of sodium and relieves tension from the vessel walls. To achieve a therapeutic effect, experts advise to use 4,700 mg of potassium daily. In addition to bananas, avocados, melons, mushrooms, sweet potatoes, beans, tuna and halibut, which also contain potassium, are also useful for hypertensive patients.


Fresh juice of this vegetable helps to reduce blood pressure in both short and long terms. The reason is that beets have a pronounced vasodilator and firming effect. In 2015, the researchers found that if they consumed 1 glass of beet juice a day for 4 weeks, blood pressure in hypertensive patients returned to normal. In addition, the first positive results from taking beet juice come already within 24 hours.


If you eat 3 kiwis daily, you can bring back slightly elevated pressure. According to the results of the 8-week observation, the researchers found that drinking kiwi leads to a decrease in both systolic and diastolic blood pressure.


This huge berry contains the amino acid citrulline, which has proven to be useful in the treatment of high blood pressure. Citrulline helps the body produce nitric oxide, which helps relax blood vessels, and thus lower blood pressure.

Regular consumption of watermelons is a good prevention of the accumulation of atherosclerotic plaques on the vessels, which is also extremely useful for hypertension.


In this grass, scientists have found beta glucan, which, among other things, is known for its ability to lower blood pressure. To feel the long-term effect of the product, experts advise every day to start with a plate of oatmeal. In addition, such a breakfast is useful not only for hypertensive patients. Oatmeal is an excellent food for the gastrointestinal tract, a source of many beneficial substances.

Flax seeds

Flax seeds are a good source of omega-3 fatty acids and, as it turned out, it is one of the best nutritional supplements for people with hypertension. This has been confirmed by scientific research. The people participating in the experiment confirmed a radical decrease in the systolic and diastolic pressure indices already 6 months after daily consumption of 30 g of ground seeds. The results of the experiment confirmed that flax seeds are one of the most powerful antihypertensive natural remedies.

Bitter chocolate

A small amount of dark chocolate can normalize blood pressure in people with prehypertension. This fact has been proven in the course of scientific experience. The subjects were offered to eat 6 g of chocolate each day. The effect was not long in coming. Systolic blood pressure decreased by an average of 2.9 mm. Hg Art., and diastolic - by 1.9. But it should be noted that therapeutic properties were found only in dark chocolate. White variety of sweetness does not give such an effect.

Olive oil

Olive oil is one of the main ingredients of the Mediterranean diet, which has a beneficial effect on the cardiovascular system, including reducing blood pressure. But it should be borne in mind that the healing properties of vessels are exclusively oil of the first pressing. This product contains the maximum amount of antioxidants from the group of polyphenols.

Scientific experience has shown that it is enough to consume 30 ml of olive oil every day so that systolic blood pressure decreases by almost 8 mm. Hg Art., and diastolic - about 6.

Food and low blood pressure

As a rule, when people talk about blood pressure disorders, in most cases they mean increasing it. Hypotension (low blood pressure) is remembered much less frequently. Nevertheless, people who have experienced all the “charms” of very low blood pressure on themselves know how problematic this condition can be. When the pressure in the vessels falls, there is a strong dizziness, weakness, nausea, vision is disturbed, sometimes a person loses consciousness. In this case, it is important to restore blood pressure to adequate indicators for the patient. If the pressure continues to fall, the case may end in a collapse.

Due to the constantly low blood pressure, blood flow to the heart, brain and other vital organs is deteriorating. Blood pressure may drop dramatically when a person suddenly rises from a prone or sitting position. This is called postural hypotension, which is usually accompanied by slight dizziness. After confirming the diagnosis of hypotension in a person, the doctor usually prescribes a drug treatment. But in addition to taking medications, a person prone to low blood pressure is often advised to revise their dietary system. Diet often plays a crucial role in maintaining blood pressure in adequate framework.

Blood Pressure Products


With the general dehydration of the body, the blood volume in the body decreases, which leads to a decrease in blood pressure.

Products with B12

People prone to low blood pressure should include foods rich in vitamin B12 in their daily diet. A deficiency of this substance leads to anemia, against the background of which blood pressure decreases even more. Eggs, cheese, milk, fish and red meat will help restore the body's vitamin reserves.


What are the only health benefits not mentioned when they talk about the benefits of olives. They perfectly saturate the organisms with vitamin E, copper and iron, and also help to increase blood pressure. This ability to get olives due to its slightly salty taste. To prevent a decrease in blood pressure, it is sometimes enough to eat a few olives.

Tea and coffee

Strong black or green tea - the most popular "improvised" means to increase blood pressure. But for this medicine to work quickly, the tea must be quite hot and at least a little sweetened.

All caffeinated beverages help temporarily increase blood pressure. A cup of strong black coffee acts at low blood pressure instantly.

But do not forget that the effect of coffee is maintained for a limited time, so this method is not suitable as a treatment for hypotension. Caffeine is a stimulant that stimulates the central nervous system, accelerates the heart rhythm and thereby the movement of blood through the vessels. Meanwhile, excessively carried away by the coffee can not be. Firstly, caffeine abuse can cause various undesirable effects in the body. Secondly, it is quite easy to become a victim of caffeine addiction. In this case, the body will stop responding to small portions of the drink and will require more and more.


Some spices also help to increase the pressure in the vessels. For example, thyme may be helpful for hypotension. This aromatic spice has various therapeutic properties. In addition to the ability to increase blood pressure, thyme has analgesic, sedative and anti-inflammatory effects.

Low blood pressure helps raise rosemary and jasmine, which can be consumed, for example, in the form of tea. For a tonic drink, take slices of peeled ginger, pour boiling water over them and boil for about 3 minutes. After cooling down, honey and some lemon juice are added to the drink. Ginger tea against hypotension is good to drink in the morning.

Dietary tips for hypotensive

Eat often in small portions.

Eating small portions of food several times a day helps prevent a sudden decrease in blood pressure that sometimes occurs after a hearty meal. If you used to eat three times a day, then try to distribute the daily menu for 5 receptions.

Salt is your friend

Of course, no one calls for abusing salt, but it is also impossible for hypotensors to refuse it. According to the WHO, a healthy adult person can consume 1 teaspoon of salt daily. Sodium prevents dehydration and thus maintains blood pressure in normal conditions. If blood pressure begins to fall quickly, you can immediately eat a small pinch of salt. The effect is not long in coming.

Limit alcohol consumption

Any alcohol acts on the body as a diuretic. That is, an excessive passion for alcohol can lead to dehydration and, as a result, to a strong decrease in blood pressure. It is well known that a healthy diet is one of the best methods for regulating blood pressure. The consumption of a sufficient amount of fruits and vegetables, moderate consumption of caffeine and salt, taking into account the characteristics of the body, are the steps that everyone can take.

In addition, it should be remembered that for the normalization of blood pressure alone diet may not be enough. Sometimes you need to make adjustments in daily habits. For example, it is helpful for hypotensors to take a toning contrast shower every morning. This procedure, as well as possible, invigorates and brings the vessels to tone. In addition, everyone - and hypotensive, and hypertensive - are advised to exercise regularly. Moderate physical activity in the form of morning exercises does not just fill the body with energy for the whole day. Sport has a beneficial effect on the blood vessels, making them more elastic and strong, and therefore capable of maintaining blood pressure in normal conditions.

Watch the video: How To Reduce High Blood Pressure Naturally. How To Prevent High Blood Pressure Naturally (April 2020).