Natural Ways to Lower Blood Pressure: 6 Dietary Changes Recommended by a Doctor

High blood pressure is a prevalent health issue, often linked to poor dietary habits and inactive lifestyles. While medication may be necessary for some, simple dietary adjustments can lead to significant improvements. Dr. Kunal Sood, an expert in interventional pain medicine, shares six effective dietary changes that can help lower blood pressure naturally.

1. Limit Salt Intake

Excess sodium can cause the body to retain water, increasing blood volume and arterial pressure. Dr. Sood suggests aiming for a daily sodium intake of less than 2,300 mg, or even 1,500 mg for those with hypertension. Fresh foods and herbs are recommended over processed salt mixes.

2. Incorporate Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are crucial for heart health. These fatty acids help improve endothelial function and can lower systolic blood pressure by about 2 to 3 mmHg with a daily intake of 2 to 3 grams.

3. Add Legumes and Plant Proteins

Legumes such as beans, lentils, and chickpeas are rich in potassium, magnesium, and fiber, promoting blood vessel relaxation. Regular consumption (about half a cup, three to five times a week) is associated with a modest reduction in blood pressure.

4. Eat Nitrate-Rich Vegetables

Vegetables like beetroot and spinach contain nitrates that promote vasodilation. Dr. Sood recommends consuming around 80 grams of spinach or 100 to 200 mL of beetroot juice daily, which can lower systolic blood pressure by approximately 5 mmHg.

5. Include Nuts in Your Diet

Nuts such as walnuts and almonds provide essential nutrients like magnesium and unsaturated fats that improve vessel flexibility. Regular consumption of unsalted nuts can lower systolic blood pressure by about 2 mmHg.

6. Opt for Fermented Dairy

Products like yogurt and kefir may contain peptides that aid in blood vessel relaxation. Studies suggest that regular intake can lead to a reduction of about 5 mmHg in systolic blood pressure over eight weeks.

By implementing these six dietary changes, individuals can support their cardiovascular health and manage blood pressure more effectively.