High blood pressure affects approximately one in every three American adults – about 70 million people. According to the US Center For Disease Control, while about half of the people living with high blood pressure have their conditions under control, it still costs the nation a whopping 46 billion dollars each year, including health care costs, medication expenses, and missed days of work(1).
Peoples’ methods of keeping their blood pressure in check can vary – while some rely blood pressure medications (some of the most commonly prescribed in the US), others manage their blood pressure with diet and other lifestyle choices.
Here are some foods that are known to have a positive impact on blood pressure.
1. Green Tea
A systematic review of studies in the European Journal of Nutrition in 2014 examined thirteen randomised controlled trials to get an idea of how effective green tea could be for managing blood pressure.
“The present meta-analysis suggests that green tea and its catechins may improve blood pressure, and the effect may be greater in those with systolic blood pressure… the meta-analysis also suggests that green tea catechins may improve total and low-density lipoprotein cholesterol,” the review concluded(2).
2. Blueberries
A study from March of this year confirms that daily blueberry consumption can improve blood pressure in postmenopausal women with early-stage hypertension. The study, which took place over the course of 8 weeks, found that patients who ate 22 grams of freeze-dried blueberry powder per day developed significantly lower blood pressure than those in the control group(5).
3. Brazil Nuts
A 2013 study found that even a single consumption of a large enough quantity of Brazil nuts could have a positive impact on blood pressure(6).
4. Broccoli
A nutrient known as glucuronidated quercetin, commonly found in apples and broccoli, can spontaneously lower blood pressure in hypertensive fats, a 2012 study found(7). Other sources of this flavonoid include onions, but broccoli and apples are probably a tastier option for