There are many natural ways to lower blood pressure, but one of the simplest is to eat more plant foods, such as vegetables, fruits, whole grains, and nuts. These foods can significantly lower blood pressure, says Caroline Thomason, a dietitian and diabetes educator in Washington.
Plant-based diets can lower blood pressure and reduce the risk of heart disease, diabetes, and other diseases such as some cancers, says New York-based nutritionist Maria Elena Fraga. They also reduce calorie intake, leading to weight loss.
When managing high blood pressure, it is important to pay attention to your intake of saturated fat, sodium, and sugar, which can increase blood pressure. Plant-based foods are often low in these substances but rich in nutrients that support healthy blood pressure, such as fiber and potassium.
Additionally, the fiber in plants supports heart health by lowering cholesterol and stabilizing blood sugar levels, which can indirectly benefit blood pressure control. On the other hand, potassium is an important mineral that helps the body eliminate sodium through urine, which helps lower blood pressure, adds nutritionist Caroline Thomason.
