High blood pressure

Disease

Also known as: hypertension, Hypertension

Foods That May Help

Foods linked to High blood pressure in the research literature.

Black cuminImproves
1-2 g/day
Source: How Not to Age
Hibiscus teaImproves
Works as well as or even beats some antihypertensive medications in head-to-head clinical trials. | Anthocyanins may be responsible for the blood-pressure-lowering benefits of hibiscus
Source: How Not to Age
FlaxseedsReduces risk of
Mechanism of blood pressure reduction is through reduction of oxylipins
Source: How Not to Age
Potassium Chloride Salt SubstituteReduces risk of
RCTs found significant reductions in blood pressure; can prevent hypertension and save lives
Source: How Not to Age
WakameReduces risk of
6g dried per day for one month
Significantly lower blood pressures
Source: How Not to Age
MisoReduces risk of
Hypertensives eating 2 bowls/day of miso soup had lower nighttime blood pressure than soybean control despite exceeding sodium limit
Source: How Not to Age
Dark ChocolateReduces risk of
Can lower blood pressure; but not white or milk chocolate
Source: How Not to Age
CherriesImproves
5 of 7 studies showed blood pressure drop
Source: How Not to Age
Sesame SeedsImproves
2.5g/day (less than a teaspoon)
Drove down systolic blood pressure by 8 points within one month
Source: How Not to Age
FlaxseedsImproves
Potent antihypertensive action of dietary flaxseed in hypertensive patients | Meta-analysis (Ursoniu 2016) showing flaxseed supplementation reduces blood pressure
Source: How Not to Age
CocoaImproves
Cocoa consumption dose-dependently improves flow-mediated dilation and decreasing blood pressure
Source: How Not to Age
SoymilkImproves
Rivas 2002: soy milk lowers blood pressure in men and women with mild to moderate hypertension
Source: How Not to Age
BeetrootReduces risk of
Systematic review and meta-analysis showed beetroot juice and nitrate supplementation reduces blood pressure
Source: How Not to Age
Hibiscus teaReduces risk of
3 cups daily
Three cups of hibiscus tea daily lowered blood pressure by 6 systolic points. Two cups of strong hibiscus tea was as effective as the blood pressure drug Captopril.; Hibiscus tea won the 2010 antioxidant analysis of 300 different beverages. Greger documents its potent antihypertensive effects.; Three cups of hibiscus tea daily lowered blood pressure by 6 points. Two cups of strong hibiscus tea was as effective as the drug Captopril.
Source: How Not to Die
Beetroot juiceReduces risk of
half cup daily
A cup of beet juice daily for 4 weeks reduced systolic blood pressure by about 8 points in people with high blood pressure.; A cup of beet juice daily for four weeks reduced systolic blood pressure by about 8 points in people with high blood pressure.
Source: How Not to Die
Purple PotatoesReduces risk of
6-8 small purple potatoes/day
People eating six to eight microwaved small purple potatoes a day were able to significantly bring down their blood pressure levels within a month; High-antioxidant potatoes are an acute antioxidant source and hypotensive agent in hypertensive subjects (Vinson et al. 2012)
Source: How Not to Die
Ground FlaxseedReduces risk of
a few tablespoons per day
Ground flaxseeds induced one of the most potent blood-pressure-lowering effects ever achieved by a dietary intervention: 15/7 mmHg drop, 2-3x more powerful than drugs.
Source: How Not to Die
WatermelonReduces risk of
about 2 pounds per day
Watermelon appears to offer blood pressure protection, but you may have to eat about 2 pounds of it per day to achieve an effect.
Source: How Not to Die
Soy FoodsReduces risk of
Soy protein reduced blood pressure in a randomized, controlled trial. Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension.
Source: How Not to Die
VinegarReduces risk of
daily vinegar consumption
Hypotensive effects of drinks containing vinegar on high normal blood pressure and mild hypertensive subjects (Kajimoto et al. 2003)
Source: How Not to Die
Green TeaReduces risk of
Tea intake reduces blood pressure per meta-analysis of randomised controlled trials (Liu et al. 2014)
Source: How Not to Die
SoyReduces risk of
Soy is a defense against high blood pressure
Source: How Not to Die
BeansReduces risk of
Beans for hypertension treatment
Source: How Not to Die
GarlicReduces risk of
Garlic bioactives decrease triglycerides, cholesterol and decrease hypertension
Source: Nutrition, Food and Diet in Ageing and Longevity
Pu'er TeaReduces risk of
Pu'er tea helps stabilize blood pressure and prevent artery hardening because it expels mucous and phlegm from inside organs and blood vessels
Source: Nutrition, Food and Diet in Ageing and Longevity
OnionsImproves
Even just three-quarters of a teaspoon of fresh onion can acutely improve blood pressure.
Source: The How Not to Age Cookbook
Potassium-Based Salt SubstituteImproves
Switching to half potassium salt appeared to effectively make people more than a decade younger re: risk of death.
Source: The How Not to Age Cookbook
BarberriesImproves
Source: The How Not to Age Cookbook
Potassium ChlorideImproves
Source: The How Not to Age Cookbook

Compounds That May Help

Bioactive compounds linked to High blood pressure in the research.

QuercetinImproves
Isolated quercetin supplements can lower blood pressure.
Source: How Not to Age
Dietary NitratesImproves
Nitrate-rich vegetables significantly lower blood pressure on average
Source: How Not to Age
Dietary NitratesReduces risk of
Inorganic nitrate supplementation reduces blood pressure in adults
Source: How Not to Age
Vitamin CProtects against
Low levels of vitamin C have been associated with high blood pressure.
Source: Nutrition, Food and Diet in Ageing and Longevity
CalciumReduces risk of
Calcium prevents hypertension, decreases the risks for colon and breast cancers
Source: Nutrition, Food and Diet in Ageing and Longevity
PotassiumReduces risk of
Potassium from cereals, beans, banana, citrus fruits, potatoes, green leafy vegetables may reduce risk of high blood pressure and stroke
Source: Nutrition, Food and Diet in Ageing and Longevity
QuercetinReduces risk of
Source: Young Forever
MagnesiumProtects against
Magnesium relaxes blood vessels. 40% of Americans are deficient and low magnesium leads to high blood pressure.
Source: Young Forever

Risk Factors

Foods and compounds that may contribute to High blood pressure.

Sodium (excess)
Evidence that sodium raises blood pressure is clear including double-blind randomized trials; even a single meal can do it
Source: How Not to Age
Salt
One of the top dietary risk factors globally; Yanomami Indians with minimal salt intake show no age-related blood pressure rise
Source: How Not to Age
Sodium (excess)
The evidence that sodium raises blood pressure is clear, including double-blind, randomized trials. Eating too much salt may kill up to 4 million people yearly worldwide.; The number-one risk factor for death in the world is high blood pressure. Double-blind trials dating back decades prove sodium raises blood pressure. Reducing salt by half a teaspoon/day could prevent 22% of stroke deaths.
Source: How Not to Die
Uric Acid
Uric acid leads to hypertension by inhibiting nitric oxide synthase.
Source: Nutrition, Food and Diet in Ageing and Longevity
Sodium (excess)
Excess salt is associated with higher risk for hypertension and possibly for increased risk of stomach cancer; this is a major disadvantage of traditional Japanese diet
Source: Nutrition, Food and Diet in Ageing and Longevity
Fructose
Rick Johnson noticed that fructose consumption appeared to be an especially powerful driver not only of high blood pressure but also of fat gain
Source: Outlive
Uric Acid
Uric acid has been associated with elevated blood pressure
Source: Outlive

Recipes That May Help

Sources

How Not to Age
How Not to Die
How We Age
Nutrition, Food and Diet in Ageing and Longevity
Outlive
The How Not to Age Cookbook
The Longevity Diet
Young Forever